Young or old, joint health should be high on your priority list. It’s never too early to start thinking about your joints. They work hard to move your body, so be good to them.

Joint discomfort is a pain, literally. But there are simple ways to keep your joints working and feeling their best.

You can stand up for your joint health by:

  • Maintaining a healthy weight. Carrying around extra pounds adds stress to your joints. For example, when running you can put up to five times the force on your knee joints. That would mean for every extra pound or kilo of body weight you are carrying around would equate to an extra five pounds or kilos of force put on those joints. Many people experience moderate relief from joint pain by staying at a healthy weight.
  • Exercising regularly. Moving the muscles that power your joints helps keep them from stiffening up. Low-impact exercises like walking, swimming, and biking are great ways to maintain joint health without intense aching or soreness. Protect your joints with proper safety equipment (like helmets and kneepads) before your sweat session. You only get one set, so treat it well.
  • Improving your posture. Walking tall and sitting up straight don’t just boost your confidence. They protect your joints, too. Slouching and slumping put a lot of pressure on joints. Practicing good posture helps evenly spread the weight your joints carry.
  • Eating Right. Fuel your muscles and bones with healthy foods to support joint health. Focus on getting calcium, magnesium, vitamin D, and other joint-health nutrients to support your bones. Dairy, canned sardines in oil (with bones), fortified cereals and orange juice, Chinese cabbage, and cooked kale will do the trick. And eat lean proteins for maintaining mighty muscles.
  • Supplementing. Glucosamine and the omega-3 fatty acids in fish oil are key nutrients that support healthy joints. Consider adding these supplements to your daily nutrition to help maintain your joint health. Both are believed to also play a role in keeping up optimum joint comfort.

Take good care of your joints and enjoy all the fun things they make possible. Jump, spin, clap, or crawl—joints make it all possible.