Staying active and independent is important at every stage of life. While changes to our joints are a natural part of ageing, there are many healthy habits that may help support joint function and mobility over time.

Whether you’re in your 40s, 50s, 60s or beyond, making small lifestyle changes today can help reduce stress on your hips and knees and support your overall musculoskeletal health.

At PJS Orthopaedics, we encourage patients to take a proactive approach to joint health through education, movement and appropriate medical assessment when needed.

Why Do Joints Change as We Age?

Over time, the tissues that support our joints naturally undergo changes.

Cartilage – the smooth tissue that cushions the ends of bones—may gradually become thinner, while muscles and tendons can lose strength and flexibility. These age-related changes can increase the likelihood of stiffness, reduced mobility and joint discomfort.

Although ageing cannot be prevented, adopting healthy lifestyle habits may help support joint function and maintain mobility.

1. Stay Physically Active

Regular physical activity helps keep your joints moving and supports the muscles that stabilise them.

Low-impact exercises are often easier on the hips and knees while still providing significant health benefits.

Examples include:

  • Walking
  • Swimming
  • Cycling
  • Water aerobics
  • Gentle yoga
  • Pilates

Aim for regular movement throughout the week, and choose activities that are appropriate for your fitness level.

2. Strengthen the Muscles Around Your Joints

Strong muscles help absorb force during everyday activities, reducing stress on your joints.

Focusing on strengthening your:

  • Quadriceps
  • Hamstrings
  • Gluteal muscles
  • Core muscles

may improve balance, stability and overall movement.

A physiotherapist or qualified exercise professional can recommend exercises tailored to your needs.

3. Maintain a Healthy Weight

Your hips and knees support your body weight with every step you take.

Maintaining a healthy weight may help reduce the load placed on these joints during activities such as walking, climbing stairs and standing.

Even modest weight loss may reduce pressure on weight-bearing joints for people who are overweight.

4. Choose Low-Impact Exercise

Not all exercise places the same stress on your joints.

If you experience joint discomfort, consider replacing high-impact activities with lower-impact alternatives.

Examples include:

  • Swimming
  • Stationary cycling
  • Elliptical training
  • Walking on even surfaces

These activities help maintain fitness while placing less strain on the joints.

5. Wear Supportive Footwear

Your feet provide the foundation for movement.

Supportive footwear may help improve alignment and reduce unnecessary stress on the hips and knees.

Look for shoes that provide:

  • Good cushioning
  • Arch support
  • A secure fit
  • Appropriate grip

Replace worn shoes regularly, particularly if you walk or exercise frequently.

6. Improve Your Flexibility

Gentle stretching helps maintain joint mobility and muscle flexibility.

Regular stretching may help:

  • Reduce stiffness
  • Improve range of motion
  • Prepare muscles before activity
  • Support recovery after exercise

Always stretch comfortably and avoid forcing painful movements.

7. Eat a Balanced Diet

A nutritious diet supports your overall health, including your bones and muscles.

Eating a variety of foods that provide:

  • Calcium
  • Vitamin D
  • Lean protein
  • Fruits and vegetables
  • Healthy fats

can help support musculoskeletal health as part of an overall healthy lifestyle.

If you have questions about your nutritional needs, speak with your healthcare provider.

8. Protect Your Joints During Everyday Activities

Small changes in daily habits can reduce unnecessary strain.

Helpful strategies include:

  • Lifting correctly using your legs rather than your back
  • Taking regular breaks during repetitive activities
  • Using supportive equipment when needed
  • Avoiding prolonged periods of sitting

Good posture and body mechanics can also help reduce stress on the joints.

9. Reduce Your Risk of Falls

Falls become more common as we age and can result in injuries affecting the hips and knees.

Ways to reduce your risk include:

  • Keeping your home free of trip hazards
  • Wearing supportive footwear
  • Exercising to improve balance
  • Having regular vision checks
  • Using mobility aids if recommended

When Should You See an Orthopaedic Specialist?

Occasional aches and stiffness can occur as we age, but persistent symptoms should not be ignored.

Arrange an assessment if you experience:

  • Ongoing hip or knee pain
  • Joint swelling
  • Stiffness that limits daily activities
  • Reduced mobility
  • Joint instability
  • Pain following an injury

Early assessment can help identify the cause of your symptoms and guide appropriate management.

Frequently Asked Questions

Can ageing alone cause joint pain?

Age-related changes can contribute to joint discomfort, but pain is not considered an inevitable part of ageing. Persistent symptoms should be assessed by a healthcare professional.

Is walking good for my joints?

For many people, walking is an excellent low-impact activity that helps maintain joint mobility, muscle strength and overall health. If walking causes ongoing pain, seek medical advice.

Can exercise make arthritis worse?

Appropriate exercise is generally recommended for people with arthritis and can help improve strength, flexibility and function. Your exercise program should be tailored to your individual needs.

Is it too late to improve my joint health?

It’s never too late to adopt healthier habits. Regular movement, strengthening exercises and healthy lifestyle choices can support joint health at any age.

Looking After Your Joints for the Future

Healthy joints support an active lifestyle and independence as we age. By staying active, maintaining muscle strength, managing your weight and seeking advice when symptoms arise, you can help support your mobility for years to come.

If hip or knee pain is affecting your quality of life, an orthopaedic assessment can help identify the underlying cause and determine the most appropriate treatment options.

Book an Orthopaedic Consultation

If you’re experiencing persistent hip or knee pain, Dr Parminder J. Singh provides comprehensive assessment and management of a wide range of orthopaedic conditions. Following a thorough evaluation, a personalized treatment plan can be developed based on your individual needs and lifestyle goals.