When knees start complaining on the stairs or hips feel stiff after a long day, giving your body more rest can seem like the obvious solution. But over time, that instinct may not always be helpful.
Research reviewed by The Conversation, drawing on evidence including Cochrane analyses and a 2026 study in Scientific Reports, suggests that appropriate physical activity can play an important role in maintaining aging joints, reports ScienceDaily.
Joints need movement
As we age, the cartilage and fluid that help joints move smoothly gradually change. Cartilage also has a limited ability to repair damage, partly because it does not have its own blood supply.
Physical activity helps distribute synovial fluid around the joints, providing lubrication and nutrients to cartilage. Stronger muscles surrounding the knees and hips can also absorb some of the forces placed on those joints.
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A Cochrane review found that exercise can reduce pain and improve physical function in people with knee osteoarthritis.
Gentler options
This does not mean painful joints need punishing workouts. Swimming, water aerobics and cycling can keep the body active while limiting the forces placed on joints.
Research highlighted by The Conversation also identifies tai chi and yoga as activities that can support strength, flexibility and balance. Even the surface you walk on may make a difference.
A 2026 study published in Scientific Reports found that unstable-surface training improved postural control in older adults, potentially helping the body respond more effectively to changes in balance.
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Start carefully
Long workouts are not required from day one. Short periods of suitable activity can provide a more manageable way to introduce additional movement.
Technique still matters. Exercises performed incorrectly can unnecessarily strain the knees, shoulders or lower back.
The Conversation therefore recommends seeking guidance from a qualified physiotherapist or exercise physiologist when appropriate.
The research points to a useful takeaway: aging joints do not necessarily benefit from avoiding activity. Carefully chosen movement may instead help preserve mobility and function.
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This article is made and published by Mie Hermansen, who may have used AI in the preparation.