What exercises will keep my ageing joints healthy?

As we get older, it’s normal to notice a few more aches and stiffness in our joints. This happens because the cartilage and fluid that cushion our joints naturally reduce over time.

But here’s the good news: the right kind of exercise can actually help protect your joints, not damage them.

Why movement matters

Joints rely on cartilage and a lubricating fluid to move smoothly. As these decline with age, joints can become stiffer and more prone to discomfort.

It might seem tempting to rest more, but staying active is one of the best ways to maintain joint health and mobility.

The best types of exercise for joint health

Rather than focusing on one specific activity, experts recommend a balanced approach that includes a mix of movement types:

1. Low-impact aerobic exercise
Activities like walking, swimming, or cycling help keep joints moving without placing too much stress on them. These are ideal for maintaining mobility and overall fitness.

2. Strength training
Building muscle helps support and stabilise your joints, reducing strain and lowering the risk of injury.

3. Flexibility and stretching
Gentle stretching keeps joints moving through their full range and can reduce stiffness.

4. Balance and coordination exercises
Activities such as tai chi or simple balance exercises can improve stability and help prevent falls as we age.

What to avoid

High-impact activities, especially on hard surfaces, can place extra strain on ageing joints. If you enjoy these, it may be worth modifying them or mixing in lower-impact options.

The key takeaway

There’s no single “perfect” exercise for joint health. The most important thing is to stay active in ways you enjoy and can maintain long term.

A mix of movement, strength, and flexibility is the best recipe for keeping your joints healthy and supporting an active, independent lifestyle.