We all know that exercise and a good diet can help with weight loss, but do you know that it is also the secret to joint pain relief?

An estimated 15 million adults in the U.S. have arthritis and severe joint pain. Many of them could use exercise to help curb ankle, knee, hip or shoulder pain.

Members shared their tips on how exercising and a healthy diet have helped them manage joint pain.

Please note that the following tips from members do not necessarily reflect the opinion of Blue Cross and Blue Shield. These tips are intended as general information only. Please consult your physician for specific advice.


My husband and I have arthritis. I am 91 years old. I do seated and standing yoga three times a week, and walk on a treadmill twice a week. I also walk outdoors whenever weather permits, and I have to take two flights of stairs three or four times a day.

My husband is 98. He uses a walker and still manages to get around, including doing yoga and using weights every day. Except for arthritis, we are fit and keep our weight low.

— K.


I was moderately active all my life, including belly dancing classes. I had osteoarthritis in my hips, and the pain became severe. I had both hips replaced within five months of each other. Before and after the surgeries, I did strength exercises to help with recovery. Within six weeks of each surgery, I was pain free.

As soon as I could, I started taking water aerobics classes, then progressed to general stretching and toning exercise classes. About nine months after the last surgery, I resumed belly dancing classes, and I am able to do almost everything I could prior to the hip replacements.

I think that being physically fit, doing pre- and post-surgery exercises, and resuming former activities really helped me be as active as I am today.

— Linda D.


I have arthritis. I deal with it a day at a time by exercising, stretching and maintaining a well-balanced diet. I also drink plenty of water. Overall, just staying active, maintaining an appropriate weight and eating good foods helps make my arthritis manageable.

— Amanda A.


I was diagnosed with osteoarthritis in my hip, which hurt so badly I could barely sleep at night. It also was limiting my activity, and I have always had a lot of energy.

An orthopedic surgeon gave me a prescription, which helped with inflammation. I also took up swimming each week and lost some weight. Outside of when there is precipitation in the air, my hip doesn’t hurt anymore. 

— GraceAnn P.