Our joints carry us through every step, stretch and dance of life; yet they’re often overlooked until they start to ache. Whether you’re an athlete, an active grandparent or want to move comfortably as you age, maintaining joint health is essential. The good news? A few mindful habits can go a long way toward keeping your joints happy, flexible and pain-free.

1. Move with gratitude

Movement is medicine for your joints. Regular, low-impact activities like walking, swimming or yoga help joints by stimulating the production of synovial fluid (your body’s natural joint oil). These gentle exercises also strengthen the muscles around your joints, improving flexibility and balance while reducing stiffness. Even just 20 minutes a day of intentional movement can make a difference. Think of it as a daily thank-you note to your body.

2. Eat to ease inflammation

Your diet plays a major role in how your joints feel. Anti-inflammatory foods can reduce swelling and stiffness while promoting long-term joint health. Fill your plate with:

• Fatty fish such as salmon or sardines, rich in omega-3s (fatty acids)
• Leafy greens such as spinach and kale for their antioxidants
• Berries for a dose of vitamin C and polyphenols (antioxidants)
• Olive oil and nuts for healthy fats

Together, these foods help protect cartilage, reduce inflammation and support overall mobility.

3. Maintain a healthy weight

Every extra pound puts additional stress on your joints, especially on your knees, hips and ankles. Over time, this pressure can wear down cartilage and contribute to pain or conditions like osteoarthritis. Maintaining a healthy weight through balanced nutrition and regular movement not only improves joint function but also boosts energy and confidence.

4. Stretch and strengthen

Strong muscles act like shock absorbers for your joints. Incorporate gentle stretching and strength training into your weekly routine to enhance stability and flexibility. Focus on your core, hips and legs; they play a key role in supporting joint alignment. Don’t rush the process; small and consistent efforts build strength safely and sustainably.

5. Stay hydrated

Water is more than just a thirst-quencher; it’s vital for joint lubrication. Cartilage — the smooth tissue that cushions your joints — is about 70 to 80% water. Staying hydrated ensures that your joints can glide smoothly during movement. Aim for at least eight glasses a day and increase your intake if you’re active or spend time in the heat.

6. Listen to your body

Joint discomfort is your body’s way of asking for attention. Persistent swelling, stiffness or pain shouldn’t be ignored. Early signs of joint strain can often be managed with rest, stretching or modified activity, but if symptoms persist, it’s wise to check in with an orthopedic specialist. Early intervention can prevent long-term damage and keep you moving comfortably.

7. Show your joints some love every day

It’s the little things that add up. Practice good posture, wear supportive footwear and take breaks from sitting throughout the day. These simple habits reduce unnecessary pressure and improve circulation to your joints. Treat your body kindly; it’s the only one you’ve got.

Healthy joints are the foundation of a healthy life. By nourishing your body, staying active and being mindful of how you move, you can support your joints for years to come. So, take a deep breath, stretch and give your joints the care and gratitude they deserve, one step at a time.

Take the hip and joint health risk assessment to get personalized insights into your joint health and discover next steps to keep you moving comfortably and confidently.