health
'Smaller doses of exercise are a miracle cure': 14 expert tips to protect your joints
Life is much easier if you look after your hips, knees, elbows and shoulders – especially as you get older. Rheumatologists and orthopaedic surgeons explain how to work out, what to eat and how to talk to your doctor
TL;DR
- Aim for 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity exercise per week.
- Regular activity and sport participation can reduce the likelihood of arthritis.
- Osteoarthritis is not 'wear and tear'; joints are better when used and kept active.
- Exercise can be frightening for those with joint pain, but support is available to find the right type.
- Movement is beneficial for healing; start with low-intensity movements and seek help if pain persists.
- Glute bridges and squats are recommended exercises for strengthening muscles that support hips and knees.
- Parkrun, including walking, is a beneficial habit for maintaining health.
- Low-impact aerobic activities like swimming can improve function and reduce joint pain.
- Stretching after workouts, even for a few minutes, is beneficial.
- Strength training is the most effective way to prevent arthritis, regardless of age.
- Conditioning (cardiovascular activity) combined with strength training is essential for injury prevention.
- A healthy, non-processed diet rich in fruits and vegetables supports joint health.
- Consider Vitamin D and K supplements, especially in winter, and cod liver oil for its anti-inflammatory properties.
- Losing weight if overweight can reduce joint strain and inflammation.
- Keep a diary to describe pain accurately to your doctor.
- Quitting smoking is crucial, as it significantly worsens rheumatoid arthritis.
- Be mindful of footwear; carbon-plated and barefoot shoes may alter biomechanics and increase injury risk.