This Type of Exercise May Be the Best Thing You Can Do for Achy Joints, According to Science
Joint pain just seems to be one of those inevitable side effects of getting older. Or is it? Exercise may do more for your achy, aging knees, hips, and shoulders than you might think. Osteoarthritis is a degenerative joint disease, characterized by the breakdown of protective cartilage cushioning the ends of bones. To stay healthy and strong, cartilage relies on nutrients diffusing through joint fluid. Every time you move, compress, and release your joints, you’re essentially “feeding” your cartilage while flushing out waste.
Without regular stimulation of the joints, however, cartilage can thin and deteriorate, which over time can lead to more serious health issues.
"Why do we lose muscle mass and strength with age? Well, it's mostly because we're physically inactive," says biochemist Rhonda Patrick, PhD, in a recent video. "Almost everything comes down to being physically inactive."
The biggest factor behind age-related joint decline is—yep, you guessed it—physical inactivity. I don’t know about you, but I’ve had folks older than me advise against exercising when dealing with aches or stiffness. "Just rest," they'd say. The truth is, movement is exactly what your joints need. Just like muscles weaken and shrink without use, cartilage deteriorates faster when you’re sedentary.
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But some types of exercise benefit your joints more than others. One 2025 study, for example, found aerobic exercise to deliver the greatest improvements in pain and function for people with knee osteoarthritis. Structured aerobic programs often reduce pain as effectively as anti-inflammatory drugs, like NSAIDs.
Unsurprisingly, strength training is of the utmost importance for reducing the risk of osteoarthritis. Strong muscles around a joint act as shock absorbers, dissipating force and stabilizing the joint during movement. Weak muscles, on the other hand, send more pressure directly through cartilage, accelerating wear and pain.
Flexibility and mobility work, through yoga, Pilates, or tai chi, can also support joint health. Even though they may not be the first workout you'd think of, these training modalities improve gait, balance, and function, lower the risk of falls, and can prevent injuries that might trigger osteoarthritis later in life.