New advice from rheumatologists and orthopaedic surgeons underscores the importance of even minimal physical activity in safeguarding joint health, particularly as individuals age. Experts suggest that regular, gentle movement acts as a 'miracle cure' for hips, knees, elbows, and shoulders, potentially reducing the need for surgical interventions later in life. This guidance comes amidst concerns that a significant portion of the UK adult population does not meet recommended exercise guidelines.
According to the UK chief medical officers, adults should aim for 150 minutes of moderate-intensity exercise, such as brisk walking or cycling, or 75 minutes of vigorous activity like running, each week. However, Professor Scarlett McNally, a consultant orthopaedic surgeon at East Sussex Healthcare NHS Trust, highlights that approximately 27% of adults in England engage in less than 30 minutes of breath-getting exercise weekly. She stresses that even a slight increase in this activity can lead to substantial health improvements.
Contrary to the long-held belief of 'wear and tear', experts now suggest that using joints actually helps to keep them healthy. Professor Alister Hart, an orthopaedic surgeon at University College London, notes that increased participation in sport and exercise is generally associated with a reduction in arthritis, although he acknowledges that certain high-impact sports can carry specific injury risks. Dr Elizabeth MacPhie, a consultant rheumatologist in Preston, advises that for those already experiencing joint pain, it is crucial to find appropriate exercises and overcome the fear that movement might worsen their condition.
Specific exercises are highly recommended for joint support. Professor Hart champions glute bridges, describing them as an exercise that can be performed by almost anyone, including those recovering from fractures or surgery, with zero harm. He explains that bending knees to 90 degrees while lying on your back and pushing the pelvis towards the ceiling can significantly strengthen gluteal muscles, benefiting both hips and knees. Similarly, squats and stair climbing are highlighted by Professor McNally for building essential thigh and glute muscles, vital for mobility and preventing falls.
The experts also advise paying close attention to persistent aches and pains. While movement is generally considered beneficial for healing, red flags such as pain that consistently wakes you at night or requires painkillers for more than a week warrant medical attention. Resources like the 'Moving Medicine' website are available to help individuals begin an exercise programme safely. For personalised advice or if experiencing concerning symptoms, individuals should always consult their GP or call NHS 111.
Source: UK Chief Medical Officers, Professor Scarlett McNally (East Sussex Healthcare NHS Trust), Professor Alister Hart (University College London), Dr Elizabeth MacPhie (Preston)