Experts Urge 150 Minutes of Weekly Exercise in 14 Tips to Protect Joints

2 articles · Updated · The Guardian · Jun 24

Rheumatologists and orthopaedic surgeons said regular movement, muscle-building and weight control are the main ways to protect joints and reduce the likelihood of surgery.
150 minutes of moderate exercise a week—or 75 minutes of vigorous activity—is the benchmark they highlighted, while noting 27% of adults in England do less than 30 minutes of breathless exercise weekly.
Strength work featured heavily: experts recommended glute bridges, squats, stair climbing and resistance training, saying stronger muscles reduce strain on hips and knees and can even speed recovery if surgery is needed.
Low-impact options such as swimming and pool walking were advised for people already in pain, while running was described as generally safe for joints unless it causes injury; persistent night pain or painkiller use beyond a week were flagged for medical review.
The broader advice also covered whole-food diets, winter vitamin D3, quitting smoking, losing excess weight, tracking pain patterns and avoiding overreliance on expensive or biomechanically disruptive footwear.