Home / Worth Knowing / Preventing Joint Damage
Preventing Joint Damage
Simple lifestyle changes can significantly reduce the risk of joint damage and arthritis. Here's what the evidence says.
Protecting Your Joints
Maintaining a healthy weight is one of the most effective ways to reduce stress on weight-bearing joints like the knees and hips. Every kilogram of excess weight adds approximately four kilograms of force on the knee joint.
Exercise and Movement
Regular low-impact exercise — such as swimming, cycling, and walking — strengthens the muscles around joints, improving stability and reducing the risk of injury. Stretching and flexibility training also play an important role.
Nutrition and Joint Health
A diet rich in omega-3 fatty acids, antioxidants, and vitamin D supports joint health. Staying well hydrated helps maintain cartilage quality.