Healthy joints forever

Stay in Motion

It's the golden rule of joint health: The more you move, the less stiffness you'll have. Whether you're reading, working, or watching TV, change positions often. Take breaks from your desk or your chair and get active.

Safety First

Padding is your pal. So suit up when you do things like in-line skating or play contact sports. If your joints already ache, it might help to wear braces when you play tennis or golf.

Shed Some Pounds

Your size affects some of the strain on your hips, knees, and back. Even a little weight loss can help. Every pound you lose takes 4 pounds of pressure off the knees. Ask your doctor what's the best way for you to get started.

Don't Stretch Before Exercise

Flexibility helps you move better. Try to stretch daily or at least three times a week. But don't do it when your muscles are cold. Do a light warm-up first, like walking for 10 minutes, to loosen up the joints, ligaments, and tendons around them.

Go Low-Impact

Which exercise is good? The best choices are activities that don't pound your joints, like walking, bicycling, swimming, and strength training.

Flex Some Muscle

Get stronger to give your joints better support. Even a little more strength makes a difference. A physical therapist or certified trainer can show you what moves to do and how to do them. If you have joint problems, avoid quick, repetitive movements.

Work on Your Range

Are your joints too stiff a? You'll want to get back as much range of motion as you can." That's the normal amount a joint can move in certain directions. Your doctor or physical therapist can recommend exercises to get yours where it should be.

Power Up Your Core

Stronger abs and back muscles help your balance. That means you're less likely to fall or get injured. Add core (abdominal, back, and hip) strengthening exercises to your routine. Pilates and yoga are great workouts to try.

Know Your Limits

It's normal to have some muscle aches after you exercise. But if you hurt for more than 48 hours, you may have overdone it. Don't push so hard next time. Working through the pain can lead to an injury or damage.