Nov132025
An exercise class engages in aerobic exercise indoors.

How to improve joint health

Maintaining an active lifestyle and enjoying daily life depend partly on having healthy joints. Discomfort, stiffness or decreased mobility are common signs of deteriorating joint health, making even basic movements more difficult. Although there are numerous causes of joint pain, there are simple actions you can take to help maintain the health of your bones and joints over time.

It’s important to remember that if you are already experiencing ongoing joint pain, swelling or reduced range of motion, you should seek advice from a healthcare professional. The tips outlined here are focused on general wellness practices that may help to encourage healthy joints.

How to improve bone and joint health

Supporting joint health usually involves a combination of good daily habits and lifestyle choices. Exercise, a nutrient-rich diet, proper hydration and medical guidance all play a role in maintaining joint comfort and mobility.

Exercise

Staying active is one of the most effective ways to keep joints healthy. Regular exercise helps strengthen the muscles that support your joints, which can reduce strain on bones and connective tissues.¹ Low-impact activities such as walking, swimming or cycling may be especially beneficial because they encourage mobility without putting excessive stress on the joints.

Stretching and flexibility exercises are also important, as they help maintain your range of motion. For strength training, people have several options. At the gym, using resistance machines, free weights or resistance bands can effectively target the major muscle groups that support the joints. At home, bodyweight exercises such as squats, lunges, push-ups and gentle resistance band workouts can also help build strength without requiring special equipment. A consistent routine that combines cardiovascular activity, strength training and gentle stretching may contribute to long-term joint comfort and improved mobility.

Diet

Nutrition is another cornerstone of joint health. Several vitamins and minerals are particularly important:

  • Vitamin C contributes to normal collagen formation, which plays a role in maintaining healthy cartilage – the tissue that cushions joints.2 
  • Vitamin D supports the normal absorption of calcium and contributes to the maintenance of normal bones.3 
  • Vitamin K plays a role in normal bone health by supporting the body’s use of calcium.4 
  • Calcium itself is a vital mineral for maintaining bone strength and density, reducing the risk of weakness over time.5 

Beyond specific nutrients, overall energy from food is crucial for joint health. Consuming enough calories helps fuel movement and daily activity, reducing the likelihood of dizziness or fainting that could result in injuries and compromise joint stability. A varied diet rich in fruits, vegetables, dairy products or fortified alternatives, nuts, seeds and oily fish provides both essential nutrients and the energy needed to stay active. For those who struggle to consistently get these nutrients through diet alone, supplements may offer support when recommended by a doctor. Nutraxin offers options such as Multi Mineral Complex, Vitamin D3 + K2 tablets, and Vitamin Max C + D + Zinc that can complement a balanced lifestyle.

Hydration

Staying hydrated is sometimes overlooked, but water plays a key role in joint health. Joints are surrounded by synovial fluid, which works like a natural lubricant. Proper hydration helps keep this fluid at healthy levels, allowing joints to move smoothly and with less friction.6 Dehydration, on the other hand, may contribute to stiffness or discomfort.

Aim to drink water regularly throughout the day. Hydration can also come from certain foods and beverages, not just plain water. Foods and drinks with high water content can help maintain healthy hydration levels:

  • Fruits: Watermelon, oranges, strawberries, grapes, and cantaloupe 
  • Vegetables: Cucumber, celery, lettuce, zucchini, and tomatoes 
  • Other sources: Soups, broths, and smoothies 
  • Beverages: Water is best, but coffee and tea can contribute to hydration despite their caffeine content, along with milk and herbal teas 

Including a variety of these options can support overall hydration, which in turn helps maintain healthy joints and may reduce stiffness during daily activity.

Medical advice

While healthy habits are important, they cannot replace professional medical care. If you have persistent joint pain, reduced mobility or a family history of conditions such as arthritis or osteoporosis, speaking with a healthcare professional is the best step you can take. Doctors can help identify risk factors, order tests if needed and give personalised recommendations for your situation.

Maintaining joint health involves a blend of movement, nutrition, hydration and professional care. Regular exercise strengthens the muscles around your joints, a balanced diet provides essential nutrients and hydration supports the body’s natural cushioning mechanisms. However, for anyone experiencing discomfort or worrying changes in joint health, professional guidance remains the most reliable resource.

With the right lifestyle practices and timely advice, it’s possible to support your joints and enjoy greater mobility for years to come.

References

  1. Booth, F. W., Roberts, C. K., & Laye, M. J. (2012). Lack of exercise is a major cause of chronic diseases. Comprehensive Physiology, 2(2), 1143–1211. https://doi.org/10.1002/cphy.c110025
  2. Pullar, J. M., Carr, A. C., & Vissers, M. C. (2017). The roles of vitamin C in skin health. Nutrients, 9(8), 866. https://doi.org/10.3390/nu9080866
  3. Holick, M. F. (2007). Vitamin D deficiency. New England Journal of Medicine, 357(3), 266–281. https://doi.org/10.1056/NEJMra070553
  4. Shea, M. K., & Booth, S. L. (2008). Update on the role of vitamin K in skeletal health. Nutrition Reviews, 66(10), 549–557. https://doi.org/10.1111/j.1753-4887.2008.00104.x
  5. Weaver, C. M., & Heaney, R. P. (2006). Calcium. In M. Shils, M. Shike, A. C. Ross, B. Caballero, & R. J. Cousins (Eds.), Modern Nutrition in Health and Disease (10th ed., pp. 194–210). Lippincott Williams & Wilkins.
  6. Fox, A. J., Bedi, A., & Rodeo, S. A. (2009). The basic science of articular cartilage: Structure, composition, and function. Sports Health, 1(6), 461–468. https://doi.org/10.1177/1941738109350438