Use it or lose it – 3 tips for strong, healthy joints

In this article I share three simple, everyday things you can do to keep your joints strong and happy. I always find it easier to follow advice when I understand why it matters, so let’s start with a quick look at how joints work and what they need to stay healthy, strong, and pain-free.

How a joint works

Most joints have six main parts:

1. Two bones that meet – for example, in your knee, the thigh bone on top fits onto the shin bone below.

2. Cartilage covering the ends of the bones, helping them move and glide smoothly over one another.

3. A joint capsule that holds everything together and contains joint fluid.

4. Ligaments that add extra support on all sides.

5. Muscles and tendons around the joint, which move it and keep it stable.

6. Tiny sensors that tell your brain where your joints are and how they’re moving – these are what let you walk upstairs without having to look at your feet.

I could easily write a full article about how to look after each of these parts, but I’ll rein myself in and focus on the top three things everyone can do.

1 – Move more for healthy cartilage

Joints don’t have blood vessels running in or out of them, so the cartilage can’t get nutrients or oxygen directly from your blood.

Instead, your cartilage relies on movement. Every time you bend and straighten a joint, it changes the pressure inside the joint and helps push out waste products while pulling in fresh joint fluid filled with nutrients and oxygen.

💡 If you sit still most of the day, your joints aren’t being “fed,” and the cartilage can start to suffer. That’s why joints feel stiff when you get up after sitting for a while – the circulation is low. Once you start moving, the fluid moves again and the stiffness eases.

So make a habit of moving throughout the day. A formal exercise session is great, but you can also build movement into your normal routine. Try parking a bit farther from the entrance when you go shopping or taking the stairs instead of waiting for the lift.

Formal exercise sessions that make you breathe a little harder are especially good for your heart, lungs, and overall health – and your joints continue to enjoy the benefits for hours afterwards. All movement helps, but here are some top picks for joint-friendly exercise:

• Walking – great for the lower body

• Swimming – works the whole body

• Cycling – excellent for knees

• Tai chi – moves the whole body

• Running – for those who enjoy it and can do so comfortably

👉 Aim to do at least three sessions of 30-minute joint-moving activities each week.

Cycling on a stationary bike is a great activity to keep your hip, knee, and ankle joints healthy.

2 – Add a bit of impact for strong bones and cartilage

Your body is constantly repairing and renewing itself – getting rid of damaged cells and building new ones. But it’s smart and efficient: it only keeps tissues as strong as they need to be for the activities you do.

💡 In other words, if you don’t use it, you lose it!

Bones and joint cartilage get stronger when you do impact activities that gently jolt or compress them. This doesn’t mean anything extreme – even walking provides the impact your leg bones need to stay dense and healthy.

If you don’t do much that creates gentle impact on your bones or cartilage, your body doesn’t get the signal to keep those areas strong. Over time, this can contribute to lower bone density (osteoporosis) and thinning cartilage, which can lead to joint pain.

Healthy ways to add a bit of impact include:

• Walking – great for legs and hips

• Lifting weights – strengthens both upper and lower body bones

• Running or jogging – for the lower body and spine

• Tennis or padel – a full-body workout

🙌 The good news is that all these types of activity also provide plenty of joint movement, ticking box 1 at the same time.

If your knees hurt when you climb stairs, strengthening your thigh muscles usually helps.

3 – Strengthen your muscles to lighten the load

Your joints aren’t designed to take all the strain on their own. Strong muscles act like shock absorbers, taking some of the load and helping your joints move smoothly and safely.

💡 If your muscles are weak, your joint surfaces have to work harder and may start to ache.

The best way to strengthen muscles is by lifting or moving weights that feel like they take some effort – they don’t need to be super heavy, but they should make your muscles work.

Going to the gym is a simple and effective way to do this, but it’s not for everyone. I’ll share some home-based exercises in future articles, but here are a few everyday activities that also help:

• Climbing stairs – strengthens all your leg muscles

• Walking up and down hills – great for the lower body

• Lifting shopping bags or other heavy items around the house – just make sure they’re not too heavy

• Physical activity like digging in the garden

• Our neighbour used to chop wood for upper body strength

• Wall climbing or bouldering – full-body strength and fun too!

Pensioner discounts that make exercise fun

Many gyms and activity centres across South Africa offer pensioners’ discounts. Here are some we’ve found. These places often have friendly, supportive communities, and the staff are always happy to show you how the equipment works. Many also have great coffee shops to reward you for your efforts🧁☕😉

Western Cape

• Ocean Edge Fitness in Simon’s Town offers a 20% discount on any gym contract for members aged 65 and older. Read the full deal here.

• CityRock in Cape Town offers pensioner discounts on All Access, Boulder, and Off-Peak memberships, including access to climbing, yoga, Pilates, and fitness classes. Read the full deal here.

• The Sports Science Institute of South Africa in Newlands offers discounted membership rates for everyone over 60, giving pensioners access to world-class fitness and wellness facilities. Read the full deal here.

• Maties Gymnasium in Stellenbosch offers a 30% membership discount for everyone over 60 – a great way to stay strong, healthy, and active. Read the full deal here.

• Apollo Health and Fitness in Hermanus offers discounted membership deals for pensioners, helping over-60s stay active, healthy, and connected. Read the full deal here.

• Van Velden Rehab & Gym Centre in Mossel Bay offers tailored plans for pensioners, making fitness and rehabilitation more accessible and affordable. Read the full deal here.

• Just Fitness in George offers discounted membership rates for pensioners – a great way to stay active, fit, and healthy for less. Read the full deal here.

• KFit in Knysna offers special membership packages for over-60s, making it easy and affordable for pensioners to stay fit and active. Read the full deal here.

• Plett Gym in Plettenberg Bay offers discounted membership packages for pensioners, helping over-60s stay strong, active, and healthy. Read the full deal here.

Gauteng

• ShapeUp Family Gym in Pretoria offers discounted memberships for pensioners, with options for both individuals and couples. Read the full deal here.

• Flex Fitness Gym in Pretoria offers a special membership deal for pensioners – just bring your ID for proof of age. Read the full deal here.

• Body Kinetics in Pretoria offers special discounted membership packages for pensioners aged 65+, 75+, and 85+ – the older you are, the bigger you save. Read the full deal here.

• CityRock in Pretoria offers pensioners special discounts on day passes and memberships, including access to climbing and fitness classes. Read the full deal here.

• The Country Club in Johannesburg offers discounted entrance and subscription packages for pensioners aged 65+, with access to activities like gym, golf, padel, tennis, bowls, and swimming. Read the full deal here.

• CityRock in Johannesburg offers pensioners special discounts on day passes and memberships, including access to climbing, Pilates, and yoga classes. Read the full deal here.

Eastern Cape

• Fitness 1st in East London offers a variety of pensioner-friendly gym membership deals – affordable, flexible, and designed to help you stay active and healthy. Read the full deal here.

• Compound Fitness Centre in Gqeberha offers discounted monthly memberships for over-60s, helping pensioners stay fit and active for less. Read the full deal here.

• Synergy Fitness Centre in Gqeberha offers a special pensioner membership package for over-60s, making fitness affordable and accessible. Read the full deal here.

• Profiles FX Gym in Gqeberha offers exclusive pensioner membership packages, giving over-60s flexible and affordable fitness options. Read the full deal here.

KwaZulu Natal

• Velocity Gym in Hilton offers special discounted membership deals for over-60s, helping pensioners live strong, active lives. Read the full deal here.

• 1st Fitness in Durban offers discounted gym membership rates for over-60s, helping pensioners stay fit, healthy, and active for less. Read the full deal here.

Free State

• KovsieFit Gym in Bloemfontein offers discounted membership rates for pensioners, making it easier for over-60s to stay active, strong, and healthy. Read the full deal here.

• Novel Wellness Centre in Bloemfontein offers a special discounted monthly membership rate for pensioners aged 65+, making wellness more affordable and accessible. Read the full deal here.

Whishing you a happy, active life!

Maryke

Co-founder, PensionersPayLess!

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Meet Maryke Louw

Maryke is a co-founder of Pensioners Pay Less! A physiotherapist with a BSc in Physiotherapy and an MSc in Sports Injury Management, she’s spent more than 20 years helping people live happy, healthy lives. Through her popular sports injury blog and YouTube channel, Maryke shares practical advice that inspires people to stay active and confident as they age. She’s passionate about busting the myth that getting older means slowing down – a belief inspired by her own mom’s journey from struggling with stairs to hiking up Table Mountain again!