Frequently Asked Questions
How do you keep joints healthy after 60?
Maintain healthy weight (each pound lost reduces knee load by 4 pounds), strength train regularly, follow an anti-inflammatory diet, stay hydrated (cartilage is 65–80% water), and move every 30–45 minutes — cartilage has no blood supply and requires movement to receive nutrition.
What vitamins are good for joints?
Omega-3 (reduces joint inflammation), vitamin D (deficiency linked to joint pain), glucosamine sulfate (some evidence for knee OA), collagen peptides (emerging evidence), and turmeric/curcumin with piperine.
Is walking good for arthritic joints?
Yes — low-impact exercise lubricates joints and strengthens supporting muscles. Start slowly, use cushioned shoes, walk on softer surfaces when joints are inflamed. Complete rest worsens arthritis long-term.
Does weight loss help arthritis?
Yes — each pound lost reduces knee compressive force by approximately 4 pounds per step. A 10-pound weight loss reduces knee load by 40 pounds per step — as effective as NSAID medications for knee OA pain.
Most joint damage is gradual and modifiable. These 5 strategies have the strongest evidence for protecting cartilage and reducing joint pain after 60.
5 Strategies That Protect Joints
1. Build Muscles Around Your Joints
Weak quadriceps mean more direct force on the knee with every step. Strong hip abductors protect both hip and knee. Resistance training 2–3x/week targeting these muscles is more impactful than any supplement for joint protection.
2. Maintain Healthy Weight
Every pound of excess weight adds approximately 4 pounds of force to the knee per step. A 10-pound weight loss reduces knee load by 40 pounds per step — and reduces OA pain as effectively as NSAIDs without the side effects.
3. Move Every 30–45 Minutes
Cartilage has no direct blood supply — it absorbs nutrients through the compression and release of movement. Hours of sitting starves cartilage. Set a timer and walk briefly every 30–45 minutes. Morning stiffness improves with gentle movement, not continued rest.
4. Anti-Inflammatory Diet
The Mediterranean diet reduces CRP and inflammatory markers by 20–30%. Fatty fish twice weekly, olive oil as primary fat, colorful vegetables, and berries directly reduce synovial inflammation. See our anti-inflammatory diet guide.
5. Protect Joints During Activity
Proper body mechanics: bend knees when lifting (not the back), use handrails on stairs, wear cushioned footwear, use a cane on the opposite side of a painful knee (reduces that knee's load by 25%).
Joint Supplements With Evidence
Omega-3 (2g EPA+DHA/day): Reduces synovial inflammation — most evidence-backed joint supplement.
Vitamin D3: Test your level — deficiency is associated with faster OA progression.
Glucosamine sulfate (1,500mg/day): Mixed evidence, but some quality trials show knee OA benefit. Allow 3 months to assess.
Collagen peptides (10–15g/day): Emerging evidence for cartilage support, particularly before exercise.
- Strength train 2x/week — the most impactful joint protection strategy
- Take movement breaks every 30–45 minutes — cartilage needs movement
- Lose 10 pounds — reduces knee load by 40 pounds per step
- Get vitamin D tested — deficiency is a treatable pain contributor
- Try omega-3 (2g/day) — best-evidence joint supplement
→ Anti-Inflammatory Diet for Joints
→ Medicare Knee OA Coverage