Smaller doses of exercise are a miracle cure: tips to protect your joints

The UK chief medical officers recommend 150 minutes of moderate activity or 75 minutes of vigorous activity a week, yet about 27% of adults do less than 30 minutes a week that gets them out of breath. Small increases in activity can have big health gains, and experts stress that osteoarthritis is not simply ‘wear and tear’—joints do better if you use them and build up the surrounding muscles.

Movement is medicine: start with low‑intensity options such as stretching or cycling and watch how you respond over weeks. Seek help if pain wakes you at night repeatedly or you need painkillers for more than a week. Simple exercises such as glute bridges (bend the knees to 90 degrees and lift the pelvis) and squats or sit‑to‑stand repeats strengthen the glutes and thighs to support hips and knees.

Impact activities have a role: running 5km is described as a “Goldilocks dose” and parkrun can make activity a habit, while low‑impact aerobic work such as swimming or pool walking improves function and reduces pain for those who need gentler options.

United Kingdom

exercise, physical activity, osteoarthritis, joints, parkrun, running, swimming, cycling, strength exercises, painkillers