Stay active with joint pain using simple, joint-friendly tips. Learn about low-impact exercise, nutrition, and treatment options to reduce pain and keep moving.
Published June 10, 2026
Contributed by: Alexis Lordi, MD / Rheumatology
Staying Active with Joint Pain: Easy Tips for Stronger, Healthier Joints
Staying active is important at any age, but joint pain or arthritis can make it harder to move. Many women over 50 deal with this. The most common type is osteoarthritis. It happens when the smooth cushion in your joints wears down. This can lead to stiffness and soreness.
Taking care of your joints can help you stay independent and enjoy your daily life. With 8 MetroHealth locations offering Rheumatology care across Northeast Ohio, help is always close to home.
“Joint pain doesn’t mean giving up the activities you love. Joint-friendly exercise, strength training, and maintaining a healthy weight can help reduce pain, improve function, and keep you moving,” says Alexis Lordi, MD, who is completing a fellowship in Rheumatology at MetroHealth.
Know Your Risk Factors
Some things can raise your risk of joint pain, including:
- Getting older
- Family history
- Past injuries
- Extra weight
- Repeating the same movements often
Knowing your risks can help you protect your joints and keep pain from getting worse.
Low Impact Exercise Options
Gentle activities are easier on your joints. Try:
- Swimming
- Cycling
- Walking
- Yoga or tai chi
- Elliptical machines
These exercises help your heart, improve how well you move, and keep your muscles strong. Strong muscles give your joints extra support. Talk with your MetroHealth Women’s Health Team to find what works best for you.
Strength Training and Balance
Start with light weights and go slowly. This helps build muscle and may reduce stress on your joints. Balance exercises are also important. They can help prevent falls, which become more common as we age.
Nutrition for Joint Health
What you eat matters. Foods that may help your joints include:
- Fatty fish
- Leafy greens
- Berries
- Nuts
Try to limit processed foods like fast food and white bread. Drink plenty of water and aim for a healthy weight. Losing extra weight can help slow down joint damage over time.
Pain Management and Medical Support
There are many ways to manage joint pain, such as:
- Over the counter medicines
- Physical therapy (including water therapy)
- Joint injections
These options can help you stay active and feel better.
Your Questions Answered
Q. Can I exercise if I have joint pain?
A. Yes. Gentle, low-impact exercise can help reduce pain and keep your joints moving. Activities like walking, swimming, and yoga are good choices. Start slowly and talk with your provider about what’s safe for you.
Q. What foods help with joint pain?
A. Foods like fish, leafy greens, berries, and nuts may help lower inflammation. Try to limit processed foods and sugary drinks, which can make symptoms worse.
Q. When should I see a doctor for joint pain?
A. If your pain does not go away, it gets worse, or makes daily activities hard, it’s time to talk with a provider. They can help find the cause and create a treatment plan that works for you.
Are You Living with Aches and Pains?
Talk to your Women’s Health Team provider to find the cause. To make an appointment, call 216‑778‑4444, schedule through MyChart, or fill out the form below. To learn more about Women’s Health at MetroHealth, visit metrohealth.org/obgyn.
