Let’s talk about joints. It may not be the most glamorous topic, but it’s one of the most important. Because when your joints hurt, everything else gets harder.
I hear it all the time from women in our community:
“I’ve got sore knees after 60 I never used to have.”
“My shoulders feel stiff in the mornings.”
“I didn’t think I’d get a stiff neck after 60, but now it’s hard to even turn my head.”
Most joint discomfort at this stage of life isn’t caused by one big injury. It’s a slow build-up of stiffness, wear and tear, muscles not being used the way they once were. And while painkillers might act as a short-term fix they don’t solve the root of the problem.
The good news? You don’t need pills to feel better. There’s a gentler, smarter way, and it starts with movement.
Why You Might Have More Soreness After 60
If your body feels like it’s stiffening up more each year, that’s no coincidence. After 60, your body changes in ways that directly affect your joints:
- You lose around 3% of your muscle mass every year
- Bone density declines, which reduces joint support
- Cartilage becomes thinner, increasing friction
- And the less you move, the stiffer everything feels
So if you’ve noticed sore knees, sore shoulders, or a stiff neck after 60, you’re not imagining it. But it’s not just ageing causing it; it’s inactivity, poor movement patterns, and a lack of strength around the joints.
And yes, that can be changed.
Why Movement Beats Medication
When your joints are sore, it’s natural to want to rest. But too much rest actually makes the problem worse. Joints are designed to move, and when they don’t, they lose mobility, strength and lubrication.
Instead of relying on pills, focus on a balanced movement mix:
- Moderate cardio (like walking or cycling)
- Strength training (e.g., sit-to-stands, wall push-ups)
- Flexibility work (gentle stretches for hips, neck, spine)
- Balance exercises (control-focused movements)
Combined, these form a powerful healthy ageing cocktail to support joints, muscles, and bones alike. Plus, don’t forget the lifestyle essentials, such as: getting enough sleep, keeping hydrated, nourishing your body, and managing stress all contribute to joint resilience.
What Kind of Exercises Actually Help?
Here’s what I recommend focusing on if you want to ease joint pain and move better day to day:
1. Gentle Strength Work
When muscles are weak, joints do more of the work, and that leads to soreness. Simple resistance exercises (like sit-to-stands, wall push-ups or banded rows) can build support around sore knees and shoulders, so they’re not carrying the load alone.
2. Mobility for the Neck and Spine
A stiff neck after 60 is usually the result of inactivity, not overuse. Gentle, consistent mobility exercises help restore range of motion and reduce tightness caused by hours spent sitting or looking down.
Try this:
Sit or stand tall, shoulders relaxed. Slowly turn your head to look over your right shoulder, hold for 5 seconds, then return to centre. Repeat to the left. Then gently tilt your right ear toward your right shoulder, hold, and return to centre. Repeat on the other side.
Do 2–3 slow reps in each direction, once or twice a day.
It takes just a minute or two, but over time, this kind of regular movement can make a big difference in how freely your neck moves.
3. Balance and Coordination
Joint pain often starts when the body feels unstable. Improving balance helps reduce awkward loading on the joints and makes everyday movement feel easier and more controlled. Even simple things, like standing on one leg while brushing your teeth or shifting your weight side to side, build coordination and confidence.
4. Form, Not Force
You don’t need to push hard or feel the burn. You just need to move with control, consistency, and care. That’s where real results (and long-term relief) come from.
Should You Take Joint Supplements?
Some supplements, like glucosamine or turmeric, have some claims that they can help reduce inflammation. But they won’t build strength. They won’t improve your balance. And they won’t help you get out of a chair more easily.
Some supplements can support joint health, but they’re not a replacement for movement.
If you’re dealing with sore joints after 60, the answer isn’t just what you take, it’s how you train.
You Don’t Have to Live With It
You don’t need to resign yourself to feeling stiff, achy or fragile. And you don’t need to wait until it gets worse to do something about it.
The right kind of movement can give you your freedom back, one simple session at a time.
“I had stiff shoulders and a tight neck—and now that’s all gone. I feel stronger, more stable, and I actually look forward to the sessions.”
Jo, one of our members, came to us at 67. She’d tried plenty of workouts before, but they never really stuck. She didn’t overhaul her life. She just started moving the right way, with the right support.