In one of my personal training session with an elderly client, we had the discussion of why it’s important to exercise and why pain reduces in the joints when you do exercise. Our discussion lead to synovial fluid in our joints, something I was taught in my studies. Synovial fluid is located in the synovial membrane which produces this fluid around your joint/s. When you exercise this fluid increases the circulation of this fluid around the joint and give nutrients to these membranes. Any physical activity can stimulate this lubrication (synovial fluid) around your joints.

The foods that can help boost synovial fluid are the same foods that are good for your general health. Eating a healthy diet has a number of benefits, including improving joint health and reducing pain. High-fat diets have been shown to increase inflammation in the synovial fluid. Some people might also experience a significant loss of synovial fluid especially with osteoarthritis.

Here are several reasons why exercise is important for your joints:

1. Strengthens Muscles Around Joints: Exercise helps to strengthen the muscles that support your joints, including the muscles of the legs, hips, and core. Strong muscles provide stability and support to the joints, reducing the risk of injury and minimizing strain on the joint structures.
2. Improves Joint Flexibility and Range of Motion: Regular exercise, particularly activities that involve stretching and movement through a full range of motion, can improve joint flexibility and mobility. This helps to prevent stiffness and reduces the risk of joint problems such as arthritis and osteoarthritis.
3. Promotes Joint Lubrication: Exercise stimulates the production of synovial fluid, a lubricating substance that helps to reduce friction between the bones in the joint. Increased joint lubrication improves joint function and reduces the risk of cartilage damage and joint degeneration.
4. Enhances Circulation to the Joints: Exercise increases blood flow to the joints, delivering oxygen and nutrients essential for joint health and repair. Improved circulation also helps to remove metabolic waste products from the joint tissues, reducing inflammation and promoting healing.
5. Reduces Risk of Osteoporosis: Weight-bearing exercises such as walking, jogging, and resistance training help to build and maintain bone density, reducing the risk of osteoporosis and fractures. Strong bones provide better support to the joints and help to prevent bone-related joint problems.
6. Improves Balance and Coordination: Exercise that incorporates balance and coordination training, such as yoga, tai chi, and Pilates, helps to improve proprioception (awareness of body position) and neuromuscular control. This reduces the risk of falls and injuries that can affect the joints, particularly in older adults.
7. Promotes Cartilage Health: Moderate exercise has been shown to stimulate the production of cartilage cells (chondrocytes) and promote the synthesis of cartilage matrix components. This helps to maintain the integrity and health of the cartilage, reducing the risk of cartilage degeneration and joint pain.

Exercise plays a vital role in promoting joint health by strengthening muscles, improving flexibility, enhancing circulation, maintaining a healthy weight, and supporting overall physical and mental well-being. Incorporating a variety of exercises into your routine, including strength training, flexibility exercises, cardiovascular activities, and balance training, can help to keep your joints healthy and functioning optimally throughout life.

Here’s another source where you can read more about joint motion and Lubricin (which is secreted in the joint: https://www.sciencedirect.com/science/article/pii/S0945053X14001619