Exercise & Muscle Health: Supporting Your Joints Through Movement

Why Movement & Muscle Health Matters for Joint Health

If you have osteoarthritis or joint pain, it's understandable to worry that moving more will make your joints hurt. Many people avoid exercise because they think it will wear down their joints or make their arthritis worse. However, regular exercise is actually considered a first-line treatment for osteoarthritis by major medical organizations around the world. In fact, a recent review of 217 clinical studies involving more than 15,000 people with knee osteoarthritis found that regular exercise consistently improved pain, physical function, walking ability, and quality of life (1).

Your joints are designed to move. Healthy cartilage cushions the ends of your bones, allowing them to glide smoothly, while the muscles surrounding your joints provide the strength and stability needed for everyday activities like walking, climbing stairs, and getting out of a chair. Think of your muscles as your joints’ support system. Every time you move, they help absorb some of the force that would otherwise be put directly on your joints, while also supporting your stability. When osteoarthritis develops, this support system can begin to break down. The cartilage gradually becomes thinner, leading to pain, stiffness, and swelling that can make movement more difficult. It's completely understandable to become less active when your joints hurt- but this can create a cycle that is difficult to break. Over time, moving less can weaken the muscles that help support your joints, making everyday activities even more challenging.

The good news is that muscles respond well to both exercise and good nutrition. Resistance exercises help build and maintain muscle, while targeted nutrition provides the building blocks your body needs to repair and strengthen it. Together, exercise and nutrition work as a team to support stronger muscles, healthier joints, and better mobility.

So, how exactly does exercise help? Let's take a closer look at the many ways regular movement can support your joints, reduce pain, and help you stay active.

The Benefits of Exercise

Exercise offers many benefits beyond simply keeping you active. One of the biggest is its ability to help reduce joint pain and stiffness. Regular movement helps keep your joints lubricated, improves blood flow to surrounding tissues, and can help improve your flexibility and range of motion, making your everyday activities easier and more comfortable.

Exercise also helps build and maintain the muscles that support your joints. Strong muscles act like your body's natural shock absorbers, helping absorb some of the forces placed on your joints during everyday activities. Better muscle strength also improves balance and stability, reducing the risk of falls and making everyday activities- such as walking, climbing stairs, standing up from a chair, carrying groceries, or playing with grandchildren- feel easier and more manageable.

The benefits don't stop there. Regular physical activity can also improve mood, boost energy levels, and support overall quality of life by causing the release of natural signals in your body that help reduce stress and promote a greater sense of well-being. These benefits can make it easier to stay active, maintain your independence, and continue doing the things you enjoy.

The best part is that you don’t have to spend hours exercising at high intensity to see results and experience some of these benefits. Even small amounts of movement, done consistently, can make a meaningful difference over time. Let’s explore different types of movement that can support you on your journey to better mobility.

What Types of Exercise Are Best?

Many think to see results, they need a gym membership, personal trainer, or intense workouts- but that's a common misconception. Research shows that even simple home exercise programs can significantly reduce joint pain and improve physical function. In one study, people with knee osteoarthritis who completed a home strengthening program reduced their knee pain by 22% over six months, compared with 6% in those who did not follow the program (2).

A combination of aerobic exercise, strength training, flexibility, and balance exercises can all support healthy joints, muscles, and mobility. Here are some great places to start.

Walking

Walking is one of the simplest ways to stay active. It helps keep your joints moving, strengthens the muscles that support them, and can be easily adjusted to your comfort level. Start with a 10–15 minute walk and gradually increase your time or pace as you become stronger.

Strength Training

Strong muscles help support your joints and improve stability during everyday activities. Resistance bands, bodyweight exercises, machines, or free weights can all be effective. Start with light resistance and focus on good technique over your number of reps. Exercises like chair squats, step-ups, or wall pushups are great beginner friendly options. As the exercises become easier, gradually increase the resistance or number of repetitions. Just don’t forget to take it slow, and listen to your body- if you feel sharp or worsening joint pain, modify the exercise or try a different one. Remember to be patient, your muscles will become stronger by working a little harder over time.

Swimming and Water Exercise

Water exercise is a great option if weight-bearing activities are uncomfortable. The water supports your body weight, reducing stress on your joints while allowing you to strengthen your muscles and improve your fitness. If you're new to water exercise, look for beginner classes at your local community centre or pool.

Stretching and Flexibility

Gentle stretching can reduce stiffness, improve flexibility, and make movement feel more comfortable. Stretch after your muscles have warmed up and focus on the muscles around your affected joints.

Balance Exercises

Improving your balance can help reduce the risk of falls and increase confidence with movement. Simple exercises like standing on one foot while holding a sturdy surface, heel-to-toe walking, or Tai Chi are great places to start.

The best exercise is the one you'll enjoy and can do consistently. Start where you're comfortable, listen to your body, and gradually build from there. A little challenge helps you grow stronger, but sharp or worsening joint pain is a sign to ease back. The goal isn't perfection; it's building healthy movement habits that last.

Tips for Getting Started

Starting an exercise routine with osteoarthritis can feel intimidating. It is natural to worry about making your pain worse or to feel unsure where to begin, but fortunately, there are strategies that can help you build confidence and make exercise feel more manageable.

• Start with achievable goals: Research shows people are more likely to stick with new habits when they make a specific plan for when and where they'll do them (3). For example: "After breakfast, I'll take a 10-minute walk on Monday, Wednesday, and Friday." Every bit of movement counts, so even the smallest goals you set can make a big impact. Begin with something manageable, like a 5-10 minute walk, a few stretches, or a short strength routine. As these habits become easier, gradually increase the time or intensity.

• Choose activities you enjoy: Whether it's walking, swimming, gardening, dancing, or exercising with a friend, you're more likely to stick with activities you enjoy. The best exercise is the one you'll keep doing.

• Listen to your body: It's normal to have good days and more challenging days with osteoarthritis. Mild muscle soreness when starting something new is expected, but sharp, severe, or worsening joint pain is a sign to slow down or modify the activity.

• Make movement part of your routine: Consistency matters more than intensity. Try pairing exercise with an existing habit, such as stretching after your morning coffee or taking a walk after dinner. Small routines are easier to maintain and add up over time.

• Fuel your body: Exercise and nutrition work together to support healthy joints and muscles. Getting enough protein and key nutrients is essential to support your exercise, and muscle building. For more nutrition tips, explore our Joint Health & Nutrition: Supporting Your Joints from Within guide. If meeting your nutrition needs through food alone is difficult, ENROUTE® MOBILITY provides targeted nutritional support with clinically studied ingredients to help support joint function, muscle maintenance, healthy inflammatory response, and overall movement as part of an active lifestyle.

• Ask for support: You don't have to do it alone. A physiotherapist or healthcare provider can help you build an exercise plan that's appropriate for your joints, fitness level, and goals. It can also be motivating to exercise with a friend or family member, or connect with others living with joint pain. Having someone to walk with, attend a fitness class with, or simply encourage you along the way can make it easier to stay active but also not feel alone on your journey to better joint health!

Living with osteoarthritis doesn't mean you have to stop moving. Regular exercise remains one of the most effective ways to support joint health, maintain muscle strength, and improve everyday function. Remember, lasting progress comes from small, consistent steps- every walk, every workout, and every healthy choice brings you one step closer to better mobility.

References:

• Yan L. et al. Comparative efficacy and safety of exercise modalities in knee osteoarthritis: systematic review and network meta-analysis. BMJ. 2025;391 :e085242.
• O’Reilly SC. et al. Effectiveness of home exercise on pain and disability from osteoarthritis of the knee: a randomised controlled trial. Ann Rheum Dis. 1999;58(1):15-19.
• Gollwitzer PM & Sheeran P. Implementation Intentions and Goal Achievement: A Meta-analysis of Effects and Processes. Adv Exp Soc Psychol. 2006;38:69-119.