Joint Health Aging
Published by Dr Oliver Khoo at Tuesday, July 1, 2025
As we get older, it's natural for our joints to show signs of wear and tear. But that doesn't mean joint pain, stiffness, or mobility issues are inevitable. With the right habits, many people maintain strong, flexible joints well into their senior years. Let’s explore practical ways to care for your joints through the decades.
Movement is one of the most important tools for joint health. Regular physical activity keeps the muscles around your joints strong, improves flexibility, and helps reduce stiffness.
But not all exercise is created equal. Joint-friendly activities include:
If you have joint pain already, it’s essential to listen to your body. Avoid high-impact sports that involve running and jumping unless you have built up adequate strength and mobility.
Every extra kilogram puts added stress on your joints, especially the knees, hips, and lower back. In fact, losing even a small amount of weight can make a noticeable difference.
For example, research has shown that for each kilogram lost, there is roughly a four-fold reduction in the load exerted on the knee joint during daily activities like walking. That’s a big return for a small change.
Weight loss doesn’t have to mean strict diets. It starts with:
Combining these changes with regular physical activity often brings sustainable results.
The small things we do every day can either protect or stress our joints.
Some useful tips include:
Making joint care a part of your daily routine can prevent problems before they start.
Many people turn to supplements to support joint health, but it’s important to approach these with realistic expectations.
Glucosamine, chondroitin, and turmeric (curcumin) are among the most popular supplements marketed for joint pain. Some people report symptom relief, but the evidence is mixed. More importantly:
Speak to your GP or specialist before starting any new supplement, especially if you’re already managing joint issues.
One of the most empowering things you can do is adopt a realistic mindset about what healthy ageing looks like.
It’s normal for our bodies to change, but that doesn’t mean you have to accept declining mobility. Being proactive can make a tremendous difference. If you’re experiencing joint pain, don’t assume it’s just a part of getting older. Seek advice. Many conditions can be managed or even reversed with early intervention.
That might involve physiotherapy, guided exercise plans, or—when appropriate—surgical options like joint replacement. But these are best explored with the help of a qualified orthopaedic specialist.
1. What are the early signs of joint problems? Stiffness, swelling, or pain during or after activity can all be early warning signs. If these symptoms persist or worsen, it’s worth getting assessed.
2. Are joint supplements safe? Some supplements can interact with medications or aren’t suitable for certain health conditions. Always check with your doctor before starting anything new.
3. When should I see a specialist about joint pain? If joint pain is affecting your daily life, doesn’t improve with rest, or is progressively worsening, it may be time to consult an orthopaedic surgeon.
4. Can joint damage be reversed? While some wear and tear can’t be reversed, many people experience significant improvement in function and pain relief with conservative treatments or, in some cases, surgery.
5. What’s the best exercise for ageing joints? There’s no one-size-fits-all answer, but low-impact, weight-bearing exercises like walking or swimming tend to be excellent choices.