Exercise can help you lose extra pounds and maintain a healthy weight. Some research suggests that aerobic exercise—activities that get your heart rate up—can reduce joint swelling.

If your joints bother you, opt for low-impact exercises such as swimming or bicycling. A certified personal trainer can show you the best exercises for healthy joints and how to do them correctly.

Strong muscles support your joints. If you do not have enough muscle, your joints take a pounding, especially your spine, hips, and knees, which must support your entire body weight. Weight training exercises help build muscle and keep your muscles and surrounding ligaments strong. That way, your joints do not have to do all the work.

Make sure your exercise routine includes activities that strengthen your core. That includes your chest, back, and abdomen.

Don’t sit still! Less movement means more stiffness in your joints. So, get up and get moving. Change positions frequently. Take frequent breaks at work and stretch or go for a short walk. If you can’t leave the office, try taking phone calls while standing.