Many people begin to notice stiff or aching joints after 40 and assume it’s simply part of “getting older.”

But new research shows joint pain isn’t an inevitable consequence of age — it’s often linked to inflammation, muscle loss, hormonal shifts, poor recovery, and lifestyle factors that can all be improved.

With the right approach, you can protect your joints, keep moving comfortably, and maintain strength and flexibility well into later life.

1. It’s not just wear and tear — it’s inflammation and imbalance

While joint cartilage does naturally thin with age, pain often comes not from the joint surface itself but from low-grade inflammation around it.

According to NHS guidance, osteoarthritis — the most common cause of joint pain — involves changes to the whole joint, including bone, ligaments, and surrounding muscles.

Studies using UK Biobank data show people with higher inflammatory markers are more likely to develop joint and mobility problems earlier.

The good news? Lifestyle changes that lower inflammation can make a real difference.

2. Stay strong: muscle is joint protection

After about age 40, adults lose roughly 1% of muscle mass each year if inactive — a process known as sarcopenia.

Less muscle means less support around joints, increasing pressure on cartilage and ligaments.

Research in The Lancet Healthy Longevity found that maintaining muscle strength, particularly in the legs, greatly reduces the risk of mobility loss and falls in later life.

What helps:

• Include strength or resistance exercises two to three times per week.

• Focus on large muscle groups: legs, hips, back, shoulders.

• Body-weight movements (squats, lunges, push-ups) or resistance bands are effective starting points.

Even people starting in their 50s and 60s gain measurable improvements in comfort and flexibility after a few months of progressive training.

3. Keep moving — but choose the right kind

Movement nourishes cartilage by circulating joint fluid, while inactivity allows stiffness and weakness to build.

Low-impact activities such as walking, swimming, cycling, Pilates or yoga strengthen joints without excessive strain. Swimming is especially helpful, providing a joint-friendly way to build strength and range of motion.

The NHS recommends adults over 40 aim for at least 150 minutes of moderate activity per week, plus balance and strength work.

Don’t skip mobility, balance and stretching

Flexibility naturally declines with age, tightening tissues around the joints.

Just a few minutes of daily mobility work — such as shoulder rolls, cat-cow stretches or gentle hamstring movements — helps maintain range and comfort.

Yoga and Pilates combine strength, balance, and flexibility — making them excellent choices for healthy ageing.

Simple balance exercises such as single-leg stands or heel-to-toe walking also protect against falls and keep stabilising muscles strong.

4. Nourish your joints from within

Several nutrients play key roles in maintaining joint tissue, bone strength, and reducing inflammation:

• Collagen peptides – supply amino acids used in cartilage, ligaments, and tendons. While research is ongoing, a 2023 Nutrients review found daily collagen supplementation improved joint comfort and mobility in some active and older adults.

• Vitamin C – essential for collagen formation and protecting joint cells from oxidative stress.

• Hyaluronic acid – helps maintain joint lubrication and cushioning.

• Omega-3 fatty acids – found in oily fish, have anti-inflammatory properties that can reduce stiffness.

• Vitamin D3 and K2 – work together for bone and joint strength. D3 aids calcium absorption, while K2 ensures calcium is directed into bones, not soft tissues. Low D3 is linked with reduced muscle strength and greater joint discomfort, especially in adults over 40.

In the UK, the NHS recommends that everyone consider taking a daily 10 µg (400 IU) vitamin D supplement from October to March, when sunlight is too weak for the skin to make enough naturally.

Hormonal changes and joint health

Around perimenopause and menopause, falling oestrogen levels can reduce collagen production and increase joint stiffness.

Combining gentle resistance training, adequate protein, and nutrients like collagen, vitamin D3, and K2 helps maintain strength and mobility through this stage.

5. Eat enough protein — your joints and muscles depend on it

After 40, the body becomes less efficient at using dietary protein to repair tissue and maintain muscle — a process known as “anabolic resistance.”

Without enough protein, muscles weaken and joints lose support.

A 2024 British Dietetic Association review found that higher protein intake, evenly spread across meals, supports muscle strength, bone density and mobility in midlife and older adults.

Good sources include:

• Lean meats, poultry and fish

• Eggs

• Dairy foods such as milk, yoghurt and kefir — which also supply calcium and probiotics for bone and gut health

• Plant proteins such as lentils, beans, tofu and tempeh

If you’re active or over 50, aim for 1.0–1.2 g of protein per kg of body weight daily, or roughly 20–30 g per meal.

Combining protein with nutrients like vitamin C, D3, K2 and collagen supports repair of muscles and connective tissue.

Bone and joint strength go hand in hand

Healthy joints depend on strong bones and supportive muscle.

Calcium, magnesium, vitamin D3 and K2 build bone density, while collagen and protein maintain the “scaffolding” that links muscle to bone.

This integrated approach keeps posture upright and movement smooth after 40.

Gut health and inflammation

Emerging research links gut health with systemic inflammation. A diverse, fibre-rich diet — including whole grains, fruit, vegetables and prebiotics like inulin — supports beneficial bacteria that may help lower inflammatory markers linked to joint discomfort.

6. Sleep, recovery and hydration

Poor sleep amplifies inflammation and pain perception. Studies show inadequate sleep raises inflammatory markers and worsens joint symptoms.¹³ Aim for around seven hours of restorative sleep each night and build in rest days after exercise.

Stay hydrated for smoother movement. Cartilage is about 70–80% water. Dehydration can reduce lubrication and increase friction in the joints.

Aim for 1.5–2 litres of fluids daily from water, tea or other low-sugar drinks — more if you’re active or in warm weather.

7. Mind your weight and posture

Even modest excess weight increases pressure on weight-bearing joints such as the hips, knees and ankles.

Research shows that for every 1 lb (about 0.5 kg) of weight lost, around 4 lb (nearly 2 kg) of pressure is taken off the knees during daily activity.

That means even small, steady weight changes can make a noticeable difference to comfort and mobility.

The NHS notes that losing weight, if overweight, can reduce knee and hip pain and improve mobility.

Prolonged sitting, slouched posture, or carrying bags unevenly can also strain the spine, hips and shoulders. Regular movement breaks and good posture help distribute load more evenly.

8. Managing Joint Pain in Cold Weather

Many people in the UK find their joints feel stiffer in cold, damp weather. Changes in temperature and air pressure can make already-sensitive joints feel achy, while lower activity levels and reduced circulation also play a part.

Staying gently active indoors — with stretching, yoga or light walking — keeps joints lubricated, and dressing warmly or using gentle heat helps maintain flexibility. Regular movement, hydration and warmth are the best ways to stay comfortable through the winter months.

The bottom line

Joint pain after 40 isn’t simply “age catching up.”

It reflects how you move, rest, eat and care for your muscles and connective tissue. With steady habits — movement, strength, nutrition, hydration, rest and balance — you can support strong, flexible joints for decades to come.