Sore knees or a stiff hip stop more people staying active after 60 than almost anything else — and the instinct is often to rest the joint completely. In most cases, that’s the wrong move. Joints that don’t move tend to get stiffer and weaker, not better, and the muscles that support them lose strength quickly once you stop using them.

Movement is usually the treatment, not the risk

For general wear and tear — as opposed to an acute injury — low-impact movement is typically recommended over complete rest. Walking, swimming, cycling and using a cross-trainer all keep a joint moving through its range without the repeated impact of running or jumping. If a specific movement causes sharp pain rather than mild discomfort, that’s the one to change, not activity in general.

Strength around the joint matters as much as the joint itself

Weak muscles around a knee or hip put more load through the joint itself, so building strength in the thigh, glute and core muscles is one of the most effective things you can do for long-term comfort. This doesn’t require a gym membership — bodyweight exercises like sit-to-stands from a chair, gentle step-ups, and resistance band work at home all count.

Water takes the weight off

Swimming and aqua aerobics are worth trying if land-based exercise is uncomfortable, because water supports body weight and removes most of the impact through the joints while still working the muscles around them. Many local pools run over-55s or gentle aqua sessions specifically aimed at this.

Warm up properly and don’t skip the cool-down

A joint that’s cold and stiff is more likely to feel sore during exercise than one that’s been gently warmed up first — a five-minute walk before anything more strenuous makes a real difference. Stretching afterwards, while muscles are still warm, helps maintain range of movement over time.

Know when to see someone

Persistent swelling, pain that wakes you at night, or a joint that gives way are all reasons to see your GP or a physiotherapist rather than working through it. Many physiotherapists in Ireland can be seen without a GP referral, and catching a problem early usually means simpler treatment. This isn’t a substitute for professional advice tailored to your own joints — think of it as a starting point for a conversation, not the end of one.

Worth trying this week

  • Swap one high-impact session (running, tennis) for a low-impact equivalent (swimming, cycling, brisk walking) and see how the joint responds.
  • Add two short strength sessions a week — even 15 minutes of chair-based exercises counts.
  • Warm up for five minutes before anything more strenuous, and stretch while still warm afterwards.
  • If a local pool offers gentle aqua sessions, try one before ruling it out.
  • Book a physio appointment if pain is persistent rather than pushing through it for weeks.

Read more in our piece on building an exercise habit after 60 for a gentler way into regular movement generally.