Move it or lose it: How gentle exercise can ease those aches and pains

If you’re over 50 and feeling a bit stiff and sore, you’re definitely not alone. Achy knees, tight hips, and a cranky lower back seem to sneak up out of nowhere, making everyday movements feel like hard work.

But here’s the good news – pain and stiffness aren’t just an inevitable part of ageing. In fact, regular, low-impact exercise and some simple daily stretches can make a huge difference in how you feel, says fitness coach Josh Kristenson.

“Now, before you start picturing yourself running marathons or lifting heavy weights, that’s not what we’re talking about,” he says. “When it comes to easing aches and improving mobility, gentle movements are often the most effective.

“Things like walking, swimming, yoga, tai chi, and Pilates can help strengthen muscles, support joints, and keep your body moving freely — without putting unnecessary strain on it.”

Why movement matters

It’s easy to think rest is the best remedy when you’re feeling sore, but the truth is, too much sitting or avoiding movement can actually make things worse.

“When we stop using certain muscles, they weaken,” said Josh. “When we don’t stretch regularly, our joints and tendons tighten up. Over time, this leads to more stiffness, reduced mobility, and — ironically — even more pain.”

On the flip side, regular, low-impact movement helps to:

• Keep joints lubricated – Movement encourages the production of synovial fluid, which acts like oil in a machine, keeping your joints moving smoothly.
• Strengthen supporting muscles – Stronger muscles help take pressure off your joints, reducing pain and preventing injuries.
• Improve flexibility and balance – Stretching keeps your muscles long and supple, reducing the risk of falls and injuries.
• Boost circulation and reduce inflammation – Gentle exercise increases blood flow, helping to deliver oxygen and nutrients to sore muscles and joints.

Easy ways to get moving

You don’t need to spend hours at the gym to feel the benefits. Even 10 to 15 minutes a day of simple movement can work wonders. Try:

• Swimming or water aerobics – Great for reducing impact on sore joints.
• Walking – Even a short daily walk can loosen things up.
• Gentle yoga or stretching – Perfect for improving flexibility and reducing stiffness.
• Tai chi or Pilates – Fantastic for balance, strength, and mobility.

“The key is consistency — a little movement every day is far better than one big effort once a month,” says Josh. “So, get up, stretch it out, and start moving the right way—your body will thank you for it!”