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Top Ways to Preserve Your Joints as You Age

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  • Written By: Inspired Spine
Top Ways to Preserve Your Joints as You Age

Head Into Your Golden Years With Healthy Joints

Growing older means plenty of changes — from a few gray hairs to being vulnerable to chronic conditions and stiffer than we were in our youth. As we age, our joints can become less flexible and more brittle. This can lead to degenerative diseases and joint pain.

Taking care of our joint health as we head into our golden years is essential to keep our bodies strong. Here are some top ways to preserve your joints as you age:

1. Get regular exercise.

Exercise helps keep your joints healthy and strong. As you age, keeping up with an active lifestyle is important to maintain joint function. Regular exercise can help delay the onset of joint problems and also benefit overall health. Plus, frequent movement has been shown to help reduce chronic pain symptoms and fix poor posture.

Low-impact movements

The best form of movement for your joint health is a low-impact exercise. This may mean light weight lifting, walking, or yoga. If you have an existing spine or joint issue, you should ensure that you are cleared for movement.

Here are a few yoga poses that help stretch and strengthen our muscles and joints:

  • Child’s pose
  • Cat-cow pose
  • Downward facing dog
  • Upward facing dog
  • Cobra pose
  • Camel pose
  • Bridge pose
  • Wheel pose
  • Seated forward fold

2. Eat a healthy diet.

Consuming a healthy diet and drinking plenty of water can support your overall well-being throughout life, and it can be especially helpful in reducing inflammation and keeping your joints lubricated. The following nutrients are essential to keeping your joints strong as you age:


This mineral is essential for bone health, and it can also help reduce the risk of developing osteoarthritis. Good sources of calcium include dairy products, leafy green vegetables, and fortified foods such as orange juice.

Fruits and Vegetables

These foods are packed with nutrients like vitamins C and E, which have been shown to protect against cartilage damage. Fruits and vegetables are also good sources of fiber, which can help reduce inflammation.

Healthy Fats

Omega-3 fatty acids, for example, have anti-inflammatory properties and can help reduce joint pain. You'll find omega-3s in fatty fish like salmon, as well as in nuts and seeds.

Avoiding Inflammatory Foods

Foods that can trigger inflammation include sugar, refined carbs, and saturated fats — so these should all be limited in your diet. If you're not sure which foods to avoid, talk to your doctor or a registered dietitian.

3. Avoid joint injury.

Joints are susceptible to injury because they bear a lot of weight, and repetitive motion can cause wear and tear. These injuries can be debilitating and lead to joint pain and inflammation, so avoiding them is essential. The good news is that there are several things you can do to protect your joints, including:

  • Strengthen the muscles around your joints: strong muscles provide support and stability to your joints, which can help prevent injuries.
  • Use proper form and protective gear: this will help you avoid putting unnecessary stress on your joints and will protect your body in the event of impact.
  • Warm up before you exercise: a warm-up helps increase blood flow to your muscles and joints, which can help prevent injury.
  • Cool down after you exercise: a cool-down helps your muscles and joints recover from the stress of exercise.
  • Wear supportive shoes: proper footwear can help prevent joint injuries by providing support and cushioning to your feet and ankles.
  • Stretch regularly: stretching helps keep your muscles and joints flexible, which can help prevent injuries.
  • Be mindful of hazards: a slip and fall could permanently damage your joints. Use caution at work or at home and avoid wet floors, loose cords or rugs, and other hazards.

4. Keep your weight under control.

Excess weight puts strain on your joints, which can lead to joint damage over time. Even a small amount of weight loss can reduce this stress on your joints and ease joint pain.

Losing weight may not be easy, but your health is worth it. If you're struggling to slim down, talk to your doctor about ways to change your diet and lifestyle to support your weight loss goals.

5. Manage existing joint pain.

Does your back consistently hurt? Or do you wake up every day with neck pain? Even a slight discomfort can lead to a degenerative joint issue over time — so seeing a pain specialist is vital. If you're experiencing joint pain, there are several ways to manage it. Medication, physical therapy, and other treatments can all help relieve joint pain.

The key to finding the right treatment plan is to tailor it to your condition and needs. Finding the right spine and joint specialist to manage your situation is vital.

Minimally-Invasive Chronic Pain Treatment

At Inspired Spine, our experienced and knowledgeable surgeons are dedicated to relieving your chronic pain with the least invasive treatment possible.

To schedule a free consultation with one of our spine surgeons, call (952) 225-5266 today.