Joint pain is too often seen as an unavoidable side effect of aging—and is too often why people skip activities they love. But another birthday doesn’t have to mean aching joints or a seat on the sidelines.

An active lifestyle, including regular exercise, is one of the best ways to both boost joint health and live longer. What are some other healthy habits that can strengthen your joints and lengthen your life?

MOVE NATURALLY” AND KEEP MOVING

Residents of Blue Zones, or places where people reach age 100 at higher rates than anywhere else on earth, share an important habit. They “move naturally,” or exercise often by building movement into their daily routines.

Staying active is one of the best ways to lower your risk of chronic illnesses like heart disease, plus it can both prevent and ease joint pain.

Do you get stiff when you sit still for a long time? That’s because inactivity allows fluid to pool around your joints, causing swelling, stiffness and discomfort. Once you get moving, the swelling goes down and stiffness decreases. 

TRY THESE JOINT-FRIENDLY EXERCISES

Are you motivated to exercise, but achy joints keep getting in the way? Opt for low or no-impact activities, recommends McMillan. For example, try water aerobics at your local YMCA; the buoyancy eases the pressure on your joints, while you get an excellent cardio workout. Other low-impact exercises include:

• Walking—“move naturally” by parking further away from the store entrance or getting off the bus a stop early
• Riding the stationary or recumbent bike, set to low resistance
• Using the elliptical machine

Avoid exercises that involve twisting or that place “pounding” pressure on your joints like running, the rowing machine, kneeling, lunges and squats. 

STRETCH TO STAY LIMBER AND PREVENT INJURIES

Stretching can reduce stiffness in the morning, lubricate your joints and prevent injuries during exercise. In fact, daily stretching may help older adults stay mobile and live independently for longer periods of time.

Tight muscles can strain or pull your joints in the wrong direction. “But stretching loosens your muscles and helps them to fire appropriately,” explains McMillan.

Aim to stretch for 15 minutes daily. “You want to stretch to a point where you feel mild discomfort, but not pain. You don't want to cause damage or a tear by pushing yourself too much,” he adds. Ease into your stretch and avoid “bouncing” to reach further.

TAKE STANDING BREAKS AT WORK

Good posture can keep you from leaning or twisting in a way that puts unnecessary strain on your joints. It can also boost your energy and productivity, strengthen your core muscles and ease chronic headaches. To avoid slouching at work:

• Raise your computer so the center of it is at or just below eye level
• Keep your head and neck in line with your torso
• Make sure your back is straight, but relaxed

Another trick: Switch to a standing desk if you start hunching over. Changing positions can get your blood flowing and relieve stiffness. Since sitting all day puts you at risk for chronic illnesses like diabetes, alternating between desks may also add years to your life.

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