Osteoarthritis (OA) is often called the “wear and tear” arthritis, but that doesn’t mean you have to sit on the sidelines. While it is a chronic condition, it is also highly manageable. By making a few intentional shifts in your daily routine, you can reduce pain, improve mobility, and keep your joints happy.

Here are three accessible, effective ways to push back against osteoarthritis:

1. Motion is Lotion: Low-Impact Exercise

It might feel counterintuitive to move when your joints ache, but movement is actually one of the best ways to manage OA. Physical activity helps strengthen the muscles surrounding your joints, taking the pressure off the cartilage.

• Try This: Focus on low-impact activities like walking, swimming, or cycling. These provide the benefits of cardiovascular health and joint lubrication without the heavy impact of running or jumping.

• The Goal: Aim for just 15–30 minutes a day. Even short bouts of movement help “grease the gears” of your joints.

2. Prioritize Anti-Inflammatory Nutrition

What you put on your plate plays a direct role in how your joints feel. Chronic inflammation can worsen OA pain, so eating foods that fight inflammation can act as a natural internal “ice pack.”

• Try This: Incorporate more Omega-3 fatty acids (found in salmon, walnuts, and flaxseeds) and colorful antioxidants (like berries, spinach, and kale).

• The Tip: Swap out processed sugars and highly refined carbs—which can trigger inflammation—for whole grains and fresh produce to help keep joint swelling at bay.

3. Maintain a Healthy Weight

Your joints carry the literal weight of your body, and the knees and hips bear the brunt of it. Even a small amount of weight loss can significantly reduce the mechanical stress on your lower-body joints.

• The Science: Research shows that losing just one pound of body weight can remove four pounds of pressure from your knees with every step you take.

• The Strategy: Don’t focus on “dieting.” Instead, focus on sustainable habits like staying hydrated and choosing portion sizes that leave you feeling satisfied rather than stuffed.

A Note from Movement is Life: Always consult with your healthcare provider before starting a new exercise regimen or making significant dietary changes, especially if you are managing chronic pain.