Joint care at every age

Joint care at every age: training, everyday habits, nutrition andArtroflex Active

Your joints are involved in almost every movement you make, from climbing stairs to liftingweights at the gym. Looking after them is worth it at any age: when you train regularly,when you sit at a desk all day and when you get older.

This guide brings together practical, everyday habits around movement, training, rest andnutrition. It is general information and does not replace advice from a doctor orphysiotherapist.

In the second part, we introduce Artroflex Active, our Swiss-made food supplement, andexplain what is inside it, how it is made and how to take it.

How joints work

A joint is the place where two bones meet. Most of the joints you use when you move,such as knees, hips and shoulders, are built from the same main parts:

Cartilage: a smooth, firm tissue that covers the ends of the bones.

Synovial fluid: a thick fluid inside the joint capsule.

Ligaments: strong bands of connective tissue that connect bone to bone.

Tendons: they connect muscles to bones and transfer the force of the muscle.

Muscles: the muscles around a joint move it and help keep it stable.

Collagen is one of the main structural proteins in cartilage, tendons, ligaments and bones.

Looking after your joints when you train

Whether you run, lift weights, play football or go to yoga, a few simple habits make yourtraining more comfortable and sustainable.

Warm up for 5–10 minutes. Light cardio and dynamic movements, such as leg swings orarm circles, get your body ready for the session.

Increase the load step by step. Raise weight, distance or intensity gradually instead ofmaking big jumps from one week to the next.

Joint care at every age — blog post (EU store) Page 1 of 9

Focus on technique. Good form matters more than heavy weights. If you are unsure,ask a qualified trainer to check your movements.

Train your muscles. Regular strength training for legs, hips, back and shoulders buildsthe muscles that move and stabilise your joints.

Vary your training. Mix high-impact activities, like running and jumping, with low-impact ones, like cycling or swimming.

Plan rest days. Recovery is part of training. Sleep and rest days give your body time toadapt.

Wear the right shoes. Choose footwear that suits your sport and replace runningshoes when the sole is worn.

Listen to your body. Discomfort that does not go away after a session is a signal toslow down and, if needed, get advice.

Staying active in later life

Movement remains important as we get older. Regular activity keeps muscles strong andhelps you stay independent in everyday life.

Move every day. Walking, gardening and taking the stairs all count. Small amounts ofactivity spread over the day add up.

Choose low-impact activities. Swimming, aqua fitness, cycling, Nordic walking andyoga are gentle options for many people.

Keep up strength training. Exercises with light weights, resistance bands or your ownbody weight help maintain muscle mass.

Practise balance. Simple exercises, like standing on one leg while holding a chair, trainbalance and coordination.

Keep a healthy body weight. Your knees and hips carry your body weight with everystep.

Start slowly. If you have not exercised for a while, begin with short sessions and speakto your doctor about which activities suit you.

Everyday habits that make a difference

You do not need to be an athlete to think about your joints. Many people spend most ofthe day sitting, which brings its own challenges.

Take movement breaks. Stand up and move for a few minutes every 30–60 minutes.

Set up your workplace. Adjust chair, desk and screen height so you can sit upright withyour feet flat on the floor.

Joint care at every age — blog post (EU store) Page 2 of 9

Lift with your legs. When you lift something heavy, bend your knees, keep your backstraight and hold the load close to your body.

Sleep enough. Most adults need 7–9 hours of sleep a night for recovery and well-being.

Nutrition: a varied diet comes first