7 Simple Moves to Rewind the Clock on Stiff Joints
Why mobility won’t come from a pill and how daily movement can restore strength, balance and freedom.
Go into your local health shop, or peruse the medicine aisle at the supermarket, and you’ll soon stumble across shelves and shelves full of supplements. We’re almost trained to believe that the answer to stiff, achy and painful joints is found in one of these bottles. While vitamins and collagen powders have their place, here’s the truth no one wants to say out loud: mobility and joint health doesn’t come from a pill.
It comes from movement. And if you want to feel stronger, more flexible and more confident in your body for years to come, it starts with small, consistent action.
Here are 7 simple moves and mindset shifts you can use today to start rewinding the stiffness and reclaiming your freedom of movement.
1. Stop Waiting for “Motivation” - Rely on Discipline Instead
Motivation feels great when it’s there, but it’s fleeting. How many times have you felt motivated to do something and then lost interest after a short while? It’s because it involves discipline and dare I say, a bit of work. Anything worth having requires effort and your body is no exception. Those who regain their mobility aren’t waiting for the “right mood” to exercise - they lean on discipline. Even 10 minutes a day adds up to long-term change.
Takeaway: Motivation is a feeling. Discipline is a decision. Know your why and it will keep you on track.
2. Think “Movement Snacks,” Not Marathons
Although I love a marathon (I’ve run 17!), you don’t need an hour-long hard workout. Start with 5–10 minutes of simple joint movements sprinkled into your day. Shoulder circles while the kettle boils, ankle rolls before bed - these “movement snacks” add up.
Even if you want to do more and commit to a 45 minute practice, remember that’s only 3% of your day! Where can you claw back 45 minutes… one less episode on Netflix, less scrolling or online shopping, less cleaning and organising?
Takeaway: Tiny, consistent doses of movement beat occasional heroic efforts.
3. Prioritise Mobility Over Intensity
You don’t need burpees or bootcamps. What your body craves right now is mobility - gentle, targeted exercises that restore your natural range of motion. It’s about moving well, not moving harder. Think gentle yoga, pilates, and standing exercises that work in the different planes of movement.
Our bodies/limbs move in different ways: front and back (sagittal plane), side to side (coronal plane) and rotationally (transverse plane) … and the joints can be hinges (knees and elbows) as well as ball and sockets (hips and shoulders). Other types include pivot joints (neck) and gliding joints (ankles and wrists). Working all these different angles means using your body as it’s designed to be used.
Takeaway: Better movement quality today means more freedom tomorrow.
4. Train Balance Like It’s Your Superpower
Falls are one of the biggest risks as we age. A strong lower body is essential for fall prevention as well as improving balance. Balance can be trained. A simple heel-to-toe walk in your kitchen or standing on one leg while brushing your teeth builds confidence and stability.
Other focussed work on improving the functionality of your feet and ankles, as well as the stabilising muscles in the core, all contribute to better balance. It’s worth knowing that we use three systems for balance: our vision, the vestibular system (inner ear) and our proprioception. This is awareness of where the limbs are in space without using a visual cue (think stepping backwards).
Takeaway: Balance is the difference between fear and freedom in your daily life.
5. Build Strength to Protect Your Joints
Strong muscles act like shock absorbers for your joints. The stronger you are, the less pressure your knees, hips and shoulders have to carry. Think bodyweight squats, gentle push-ups, or resistance band pulls.
If you have knee pain it’s easy to fall into the trap of thinking you have to do isolated knee exercises to strengthen them. Instead focus on strengthening the muscles that support the knees: the quads, the hamstrings, the abductors and the glutes. If you focus on those you’ll create a supportive environment for your knees to function better.
Takeaway: Strength isn’t about bulk - it’s about protection.
6. Reframe Exercise as Self-Respect, Not Punishment
Exercise isn’t a punishment for what you ate. It’s a gift you give your future self. When you move today, you’re choosing a tomorrow with less stiffness, less pain and more joy. Exercise can bring so much into your life: the release of feel good hormones, a sense of community, a feeling of achievement, and importantly the ability to enjoy an active life for decades to come.
Takeaway: Move because you love your body, not because you hate it.
7. Follow a Guided Plan - Don’t Just “Wing It”
The fastest way to get discouraged is trying random YouTube videos or guessing what to do. A structured plan helps you stay on track and actually see results.
That’s exactly why I created Rewind: A 3-Day Rescue for Stiff Joints.
It’s a free series of short, doable workout videos designed specifically for women 45+ who want to move better, get stronger and feel amazing in their bodies again.
Grab your free Rewind series by clicking here
Final Word
Supplements might ease symptoms, but they’ll never restore the freedom you’ve lost. Only movement can do that. And while it takes discipline, the reward is worth it: a body that supports you in living the life you want with the people you love.
So don’t wait for the “perfect time.” Start moving today - your future self will thank you.
I love the practical advice and honesty in this post. Thank you 🙏