Over 8.5 million Brits are suffering from a joint-related issue, causing pain, swelling, and stiffness and significantly affecting quality of life.
Maintaining healthy joints is a key difference between ease of movement and aches and pains. But too few of us know what “maintaining” our joints actually means.
Dr Rupa Parmar, GP and Medical Director at Midland Health, is sharing tips on keeping our hips, knees, elbows and shoulders as healthy as possible, with a focus on the small but impactful lifestyle choices that make a real difference.
Dr Rupa Parmar said, “The key message here is that joint health is not just about avoiding injury. It is about building habits that support movement for years to come. Moving regularly, reducing unnecessary strain, eating well, avoiding smoking, and maintaining a healthy weight all help protect your joints in the long term.”
Move regularly
“The simplest and most effective way to maintain your joints is to keep moving. Regular low-impact movement and exercise help keep joints lubricated and strengthen the muscles that support them.
“Exercises like walking, swimming, cycling, Pilates and gentle strength training can all be helpful, especially for people who are trying to stay active without putting too much strain on their knees, hips or back. Even short bursts of movement throughout the day can help if you’re struggling to fit in a full workout.”
Reduce high-impact strain
“One of the biggest misconceptions is that people should stop moving when their joints feel uncomfortable. In reality, movement is one of the most important things you can do. So, if you’re already experiencing stiffness or discomfort, instead of stopping exercise altogether, consider swapping some high-impact activity for lower-impact alternatives.
“High-impact activity is not automatically bad, but too much of it can place unnecessary stress on your joints. Intense exercise, especially without warming up, can aggravate existing joint pain and cause unnecessary injury.”
Reduce heavy loads
“Lifting, carrying, or pushing heavy loads can put unnecessary pressure on the joints. This can be especially noticeable when carrying shopping bags, lifting children, moving furniture, or exercising with weights that are too heavy.
“When possible, spread weight evenly, use both hands, and try to take more than one trip rather than carrying everything at once.”
Get enough calcium
“Calcium plays an important role in maintaining strong bones, which helps support healthy joints. While calcium itself can’t ‘cure’ joint pain, good bone health is important for movement and for reducing the risk of fractures later in life. Milk, yoghurt, cheese, leafy green vegetables, tofu, and tinned fish are all great sources of calcium.”
Change positions regularly
“Your joints become uncomfortable when they are in the same position for extended periods. The people most at risk from this are people who sit at a desk, drive for long periods, or stand all day at work.
“To combat this, try to change position regularly, stretch gently, and take short movement breaks throughout the day. If you work at a desk, check that your chair, screen and keyboard support your posture and don’t place pressure on your neck, wrists or shoulders.
Stop smoking
“Quitting smoking is one of the most beneficial steps you can take for your overall health, and the benefits extend far beyond just your lungs. People may not realise this, but smoking can affect joint and bone health due to its negative impact on circulation, inflammation and tissue healing. It can also slow recovery from injuries and may worsen long-term health conditions that contribute to pain and reduced mobility.”
Maintain a healthy weight
“Carrying excess weight places additional pressure on joints, especially the knees, hips, ankles and lower back. Even a small amount of extra weight can increase strain during everyday movements such as walking, climbing stairs, or getting up from a chair.
“Maintaining a healthy weight can help reduce joint pressure, improve mobility, and lower the risk of developing or worsening joint-related problems. But losing weight should always happen through sustainable habits like balanced meals and regular movement, rather than quick fixes.
