3 Daily Moves to Protect Your Joints as You Age

The best way to protect your joints as you age is to keep them moving, and three simple daily moves (seated leg extensions, chair squats and ankle pumps) are a great place to start. The best medicine for your joints doesn't come in a bottle — it comes from movement. It's the foundation of bone and joint health after 60.

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.

• 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.

What Are the Best Daily Exercises for Your Joints?

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:

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.

2. Chair Squats

Stand in front of a sturdy chair. Lower your hips toward the seat as if you're going to sit, then stand back up (or lightly touch down). Do 8–10 reps.

Why it helps: Builds strength in your hips, glutes, and thighs — key muscles for joint support. Curious how your legs measure up? Try our 30-second chair stand test.

3. Ankle Pumps

While seated, gently flex and point your feet up and down for 30 seconds per foot.

Why it helps: Promotes circulation and keeps ankle joints mobile.

Does Drinking Water Help Your Joints?

Staying hydrated helps. Cartilage is made mostly of water, and good hydration supports your whole body — joints included. Here's how much water older adults need.

Is It Too Late to Start Protecting Your Joints?

No! Remember, it's never too late to get moving. If you haven't started, today is the perfect day! And if a joint replacement is in your future, joint replacement prehab can help you go into surgery stronger.

Hydrating Snack: Cucumber & Hummus Bites

Why it works: Cucumbers are over 95% water — great for hydration. Paired with hummus, you also get fiber, healthy fats, and plant-based protein.

How to make it: Slice a cucumber into thick rounds, top each with a spoonful of hummus, and sprinkle with paprika or fresh herbs.

Bonus tip: Add a slice of cherry tomato or olive on top for a flavor boost and antioxidants.