How to Prevent Arthritis: Tips to Lower Your Risk

Joint stiffness, aching knees, or sore hands can make everyday activities more difficult, especially as you get older. If arthritis runs in your family, you may also wonder whether there is anything you can do now to protect your joints.

So, how can you prevent arthritis? Not every type of arthritis can be prevented, but certain lifestyle choices may lower your risk, particularly for osteoarthritis. Maintaining a healthy weight, staying physically active, protecting your joints from injury, and avoiding smoking are among the practical steps that may help.

How to Prevent Arthritis With Healthy Daily Habits

Arthritis refers to several conditions that affect the joints. Osteoarthritis, the most common form, develops as tissues within a joint change and break down over time. Risk increases with age, but previous joint injuries, excess body weight, repetitive stress, and family history can also contribute.

Some risk factors, such as age and genetics, cannot be changed. Others can.

1. Maintain a Healthy Weight

Excess body weight can increase the likelihood of developing knee osteoarthritis and place additional stress on weight-bearing joints such as the knees and hips. If you are overweight, talk with your healthcare provider about a realistic approach to weight management that fits your health needs.

2. Stay Physically Active

Regular movement strengthens muscles that support your joints and can help with weight management, balance, and overall mobility. The CDC recommends that adults aim for at least 150 minutes of moderate-intensity aerobic activity each week along with muscle-strengthening activity on at least two days. Older adults should also include balance exercises when possible.

Walking, cycling, swimming, water exercise, and tai chi are examples of lower-impact activities that are easier on the joints. You can learn more through the CDC's physical activity and arthritis guidance.

3. Protect Your Joints From Injury

A serious joint injury can increase the risk of osteoarthritis in that same joint later in life. Sports injuries, falls, accidents, and repetitive movements at work can all contribute.

Use appropriate protective equipment when playing sports, build up new activities gradually, and use proper technique when lifting or performing repetitive tasks. Strength and balance exercises may also help reduce the risk of falls.

4. Avoid Smoking

Smoking is associated with a higher risk of rheumatoid arthritis, an autoimmune condition in which the immune system mistakenly attacks healthy joint tissue. Long-term smoking may also be associated with more severe rheumatoid arthritis.

If you smoke, quitting can benefit your joints as well as your heart, lungs, and overall health.

Can Rheumatoid Arthritis Be Prevented?

There is currently no guaranteed way to prevent rheumatoid arthritis. Genetics, age, sex, immune-system factors, and environmental exposures may all play a role. However, avoiding tobacco is one modifiable step that may reduce risk.

If you already have rheumatoid arthritis, prevention advice does not replace medical treatment. Prescription disease-modifying antirheumatic drugs, or DMARDs, may be used to control active disease. Leflunomide, sold under the brand name Arava, is indicated for adults with active rheumatoid arthritis.

Canada Pharmacy provides information about Arava (leflunomide) for rheumatoid arthritis. Arava is a prescription medication for treating established rheumatoid arthritis. It is not used to prevent arthritis. Your healthcare provider can help determine whether this or another treatment is appropriate for you.

When Should You Talk to Your Healthcare Provider?

Do not ignore persistent joint pain, swelling, warmth, stiffness, or changes in your ability to move a joint. Early evaluation can help identify what type of arthritis or other condition may be causing your symptoms.

While you cannot control every arthritis risk factor, maintaining a healthy weight, exercising regularly, avoiding preventable injuries, and not smoking can support healthier joints over time. Speak with a licensed healthcare professional if you have ongoing joint symptoms or questions about your personal arthritis risk.

Can arthritis be completely prevented?

No. Some arthritis risk factors, including age, genetics, and family history, cannot be changed. However, healthy weight management, physical activity, avoiding smoking, and reducing joint injuries may lower the risk of certain forms of arthritis.

Does exercise prevent arthritis?

Physical activity may help prevent or delay some arthritis and supports muscles that stabilize the joints. Choose activities appropriate for your fitness level and health, particularly if you already have joint pain.

Can losing weight help prevent arthritis?

Maintaining a healthy weight may reduce your risk of knee osteoarthritis. Extra body weight places additional stress on weight-bearing joints and is associated with a greater likelihood of knee osteoarthritis.

Does smoking increase arthritis risk?

Smoking is associated with an increased risk of rheumatoid arthritis. For people who already have rheumatoid arthritis, continued smoking may also be associated with more severe disease.

What are early signs of arthritis?

Symptoms vary by arthritis type but may include joint pain, stiffness, swelling, warmth, or reduced range of motion. Persistent or worsening symptoms should be evaluated by a healthcare professional.