Expert Advice for Protecting Your Joints So You Can Stay Active at Any Age

If you’re one of the more than  247.1 million Americans  who participate in a sport or activity, chances are you spend a lot of time perfecting your pickleball dink, lowering your golf handicap, or improving your split time.   

But keeping your body healthy so you can continue to play, run, and swing years from now takes more than a personal best—you need to add exercises and habits that support your joints. 

Wesley Frevert, MD, and Chase Hobbs, DO, are fellowship-trained orthopedic surgeons with Rockhill Orthopaedic Specialists . Below, they explain how you can strengthen your body to support physical activity and long-term mobility through every stage of life. The most important takeaway? Keep moving, and if you feel pain or are sidelined with an injury, find an  orthopedic specialist  who can help.  

Building healthy joints in your 20s 

Consider your early adulthood an opportunity to cultivate habits that will protect your joints later.   

“Many people don’t think about joint health until they have pain, but the habits you build in your 20s can shape how your joints perform for decades,” says Dr. Frevert. “Regular movement, strength training, and maintaining a healthy weight may seem routine now, but they can help preserve mobility and reduce wear and tear as you age.” 

Focus on:   

• Moving in different ways. Strength training, cardio, and flexibility all matter.   
• Building muscle. To help support joints and absorb stress.   
• Perfecting your posture. Especially if you work at a desk or sit for long periods. 
• Learning to recover. Focus on getting enough sleep, which helps your body repair. 
• Eating for long-term health. Build healthy eating habits that include getting enough protein, calcium, and vitamin D to support muscle and bone health.   

Try: A full-body strength workout two to three times a week using your body weight or weights to build muscle and joint support early. Basketball or rock climbing, sports that build strength, coordination, and full-body control, are not only fun but also keep training varied and dynamic. 

Staying consistent in your 30s 

By the time many people reach their 30s, they’re focusing on building careers, raising children, and helping take care of aging parents—and some are doing all three at once. This busy season of life is often when habits start to slip. 

“You don’t have to overhaul your lifestyle to support healthy joints,” says Dr. Hobbs. “Simple habits like walking regularly, staying active, and building strength over time can go a long way toward preserving mobility and preventing injuries.” 

Remember, movement doesn’t have to look like exercise. Dancing in the kitchen, playing outside with your kids, and walking during meetings all matter. 

Focus on: 

• Keeping strength training in your routine. If you sacrifice intensity for consistency in favor of getting the workout in, it’s worth it. Even short sessions can help. 
• Breaking up long periods of sitting. Movement keeps joints healthy, so get in the habit of intentionally moving throughout the day. 
• Addressing minor aches early. Pushing through can lead to further or new injury. 
• Managing stress. Unchecked stress can affect sleep, which impairs recovery. It also can show up as tense muscles in the body.   

Try: Having “movement snacks” throughout the day. Set a timer to stand up, stretch, or walk for one to two minutes every hour. If you know you’ll ignore the timer, pair the movement snack with something you do often. Every time you send an email, get up and move around after. If you’re looking for more structured exercise, try running or recreational soccer. Both can be easy to slot into a schedule, social if that helps motivate you, and effective—even in short, inconsistent sessions.  

Protecting your joints in your 40s 

In your 40s, your body’s ability to repair itself slows down, your muscle mass may start to decline, and past injuries may start to catch up to you. It’s during this decade of life that you may start noticing subtle changes in how your body moves and feels. Your left knee might be sore after the daily walk you’ve been taking for years. And have you always had that achy feeling in your right hip, or is that new, too?   

“Your 40s can be a turning point for joint health,” says Dr. Frevert. “By making strength, flexibility, and recovery a priority, you can help maintain mobility and reduce stress on your joints for years to come.” 

Focus on:   

• Addressing old injuries. An orthopedic specialist can help diagnose and treat anything that’s bothering you. Untreated injuries can lead to new ones. 
• Improving mobility and flexibility. Yoga and stretching can be beneficial.   
• Cross-training. Mixing up your workouts can help prevent overuse injuries by reducing repeated stress on the same muscles and joints. 
• Keeping muscles strong. Strengthening the muscles around your joints can help reduce stress and provide added protection from injury. 

Try: A weekly mobility routine—10–15 minutes of stretching or yoga—to keep movement smooth and reduce stiffness. Tennis and Pilates are also good options to build strength and boost mobility while encouraging control and reducing repetitive strain.  

Strengthening your joints in your 50s 

In your 50s, joint awareness becomes more important because your body may not recover from strain as quickly as it once did. If you’re not in the habit of checking in with your body to notice subtle changes, this is a great time to start. Paying attention to how your joints feel—and supporting them with regular movement, strength, and recovery—can help keep you active long term. 

Focus on:   

• Prioritizing joint-friendly movement. Low-impact activities like walking, swimming, and cycling can help keep joints active while reducing stress on them. 
• Maintaining a healthy weight. Carrying excess weight can place additional pressure on your joints, especially the knees and hips. 
• Staying consistent with activity. Regular movement—even gentle exercise—can help support joint health and mobility over time. 

Try: A low-impact cardio activity like brisk walking or swimming three to five times a week to support joints without excess stress. Bonus: These activities also support cardiovascular health. 

Staying mobile in your 60s 

In your 60s, movement really is medicine. Muscle mass declines quicker without regular strength training, balance may change, and reaction times might slow. At the same time, many health risks become more consequential. Falls, for example, are a major cause of injury in older adults, and reduced strength or balance increases that risk. 

“In your 60s, maintaining independence becomes one of the most important measures of health,” says Dr. Hobbs. “Staying active with strength, balance, and flexibility exercises can help you continue doing everyday tasks safely and confidently.” 

Focus on:   

• Staying active daily. Regular movement can help reduce stiffness, improve balance, and support joint mobility. 
• Improving stability to help with fall prevention. Strength training and balance exercises can help improve coordination and reduce the risk of injury. 
• Listening to your body. Modifying activities when needed can help prevent unnecessary strain on your joints. 

Try: A weekly routine that combines strength and balance, such as two to three days of resistance training paired with a short daily balance practice like single-leg stands. Golf or regular walking also support coordination, balance, and steady movement without high joint impact. 

Maintaining independence in your 70s  

In your 70s and beyond, rather than intensity or performance, the priority becomes keeping your body mobile, steady, and supported so you can keep doing the things you love. Gentle, consistent movement can help reduce stiffness, support balance, and preserve confidence and independence.   

“The focus in your 70s and beyond is on keeping your body moving in ways that feel safe and sustainable,” says Dr. Frevert. “Regular activities such as walking and swimming can help preserve stability, support joint health, and make it easier to stay engaged in daily routines.” 

Focus on: 

• Choosing low-impact activities. Exercises like walking, tai chi, and water aerobics can help keep you active while putting less stress on your joints. 
• Keeping joints moving gently. Gentle, regular movement can help maintain flexibility and mobility. 
• Using support tools when needed. A brace, walking stick, or other support device may provide added stability. 

Try: Moving with someone else when possible. Taking a walk with a friend or neighbor makes movement feel social and easier to stick with. 

About Rockhill Orthopaedic Specialists 

Rockhill Orthopaedic Specialists has delivered high-quality care for more than 75 years. The team is affiliated with Saint Luke’s East Hospital  and includes 16 board-certified and board-eligible orthopedic surgeons and physiatrists who have a combined 200 years of experience.  

Visit Rockhill Orthopaedic Specialists for more information.