Aging has many ups and downs – but painful arthritis is not one of them.
As we age, the joints that once handled every bump and fall weaken. This is because the amount of cartilage, a tough but flexible type of connective tissue, and the fluid in your joints decreases over time.
This may cause some people to avoid activities such as exercise. But with the right approach, exercise can actually help protect your joints.
Let’s get down to science.
Why are joints important?
Each joint is supported by articular cartilage, a type of specialized tissue that covers the ends of bones. This cartilage protects the joints and creates a smooth surface for movement.
A thick fluid known as synovial fluid also helps lubricate your knees, hips, and shoulders. It does this by reducing friction between your cartilage and joints. Synovial fluid also provides cartilage with important nutrients.
However, cartilage is not very good at repairing itself. This is partly because it does not have its own blood.
The gradual breakdown of cartilage is known as osteoarthritis, a condition that affects more than 500 million people worldwide. People with osteoarthritis often feel the most pain in weight-bearing joints such as the knees, hips, and spine.
How exercise affects your joints
The body distributes synovial fluid through movement. So exercise helps get that fluid, and the nutrients it contains, into the cartilage.
Meanwhile, the muscles around your joints act as shock absorbers. So strengthening your muscles, including through exercises like lifting weights, can help reduce stress on your joints. Research suggests that strength exercises that target the quadriceps, a group of muscles at the front of the thigh, are particularly effective in reducing joint pain.
A substantial Cochrane review assessed all relevant evidence looking at the effects of exercise on osteoarthritis. It found that exercise reduced pain and improved function in people with knee osteoarthritis. It also showed that exercise has the same effect as anti-inflammatory drugs, but without the same side effects.
Exercise can also help maintain self-control, the body’s ability to sense its position and movement. However, proprioception declines with age. So as you get older, your brain is less able to register these signals and may bear the weight of your joints unevenly. It eases your joints faster.
However, exercising on varied and even unstable surfaces can reduce this wear and tear process. This forces your ankle, knee and hip joints to adjust their movements quickly, keeping them engaged and flexible.
What about low impact exercise?
Low-impact exercise refers to exercises where you keep at least one foot on the ground, or otherwise support the body. This type of exercise reduces the amount of weight and force on the joints.
Examples of low-impact exercises include swimming and water aerobics. Both involve suspension in water, which can support 90% of your body weight. Cycling may also be beneficial for your joints, especially your knees.
Tai Chi, a gentle form of exercise based on gentle movements and breathing techniques, is another option. Research suggests that it may be as effective as physical therapy for people with knee osteoarthritis. Yoga can also help strengthen the muscles around your joints and improve your overall flexibility.
Walking deserves a special mention. Walking on uneven terrain, such as grass, gravel or bush tracks, can help maintain traction. A 2026 study found that unstable surface training significantly improved postural control, or the ability to remain steady, in adults.
Another systematic review found that exercises that challenged participants’ balance reduced the rate of falls by approximately 23%. Importantly, it is the leading cause of injury-related deaths in adults over 65.
I have never done low impact exercise. How do I get started?
Here are three tips for making exercise as safe and effective as possible.
1. Start small
You don’t need any fancy equipment to get started. If possible, choose to walk on uneven surfaces such as grass, sand or gravel instead of on the road. Even a ten-minute walk on the park lawn will improve your joint mobility.
You can also practice standing on one leg, for example while brushing your teeth. It is best to start on firm ground first, aiming to stand on each leg for 30 seconds. Then you can stand on a folded towel or foam pad. Importantly, you must master each task or difficulty level before you can progress.
2. Use support
Safety is paramount. Always perform low-impact exercises near something you can hold for support, such as a park bench or bathroom vanity. If you go for exercise, polo running is a great option. Importantly, never exercise on unstable surfaces when you are tired.
3. Get counseling
No exercise is risk-free. For example, holding a yoga pose beyond your range of motion may injure your lower back, shoulders, or knees. Doing deep squats or lunges with poor form can put unnecessary stress on your knee.
So before you start, talk to a certified exercise physiologist or physiotherapist. They can help you design an appropriate exercise program.
bottom line
Our joints are subject to the inevitable wear and tear of age, but low-impact exercise can help. So it’s worth a try, no matter how young or old you are.
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