Did you know that the best medicine for your joints doesn’t come in a bottle—it comes from movement?
Osteoarthritis,
the most common joint condition in older adults, often shows up in the knees, hips, hands, and lower back. And while it may feel like something you just have to “live with,” the truth is: you can do a lot to protect your joints and reduce pain—starting today.
In fact, research shows that regular exercise is one of the
most effective ways to reduce arthritis symptoms and even prevent osteoarthritis from progressing.
- A 2015 Cochrane review found that exercise significantly improved pain, physical function, and quality of life in people with knee osteoarthritis.
- Another study from the University of Sydney
showed that just 20–30 minutes of moderate activity most days can help protect cartilage and joint structure.
Here are 3 simple moves you can do every day to support your joints—whether you’re already dealing with stiffness or trying to prevent it:
3 Simple
Moves
1. Seated Leg Extensions
Sit tall in a chair. Slowly lift one foot, straightening your leg, and hold for 3 seconds. Lower with control. Repeat 10x per leg.
➡️ Why it helps: Strengthens the quadriceps, which help stabilize and protect your knees.
