BY THE OPTIMIST DAILY EDITORIAL TEAM

Right now, your knees and hips might be getting the job done without much fanfare. You walk, squat, stretch, and climb stairs without a second thought. But here’s the thing: These hard-working joints are putting in serious overtime, and if you are not careful, they will eventually make their displeasure known—in the form of creaks, cracks, and full-blown pain.

The good news? A little TLC early on can help keep your joints functioning smoothly for decades to come. “You only have one body, two knees, and two hips—keeping them healthy is important for lifelong mobility,” says Jocelyn Wittstein, MD, an associate professor of orthopedic surgery at Duke University. If you are ready to give your joints the VIP treatment, here’s how to do it.

1. Choose your shoes wisely

Your love affair with high heels might be hurting more than just your feet. “Heels force your knees into a more bent position, putting pressure on the kneecap,” Dr. Wittstein explains. Ballet flats are not much better since they offer little to no support.

So what should you wear? “You want to be comfortable and also supported,” says Cassandra Lee, MD, a sports medicine specialist at the University of California, Davis. Opt for shoes with arch support and minimal heel rise to keep your knees and hips happy. And if you are set on wearing those sky-high stilettos, at least carry a pair of sneakers for backup.

2. Mix up your workouts

If you are a die-hard runner or a dedicated cyclist, your joints might be crying out for a little variety. “Cross-training works different muscles in different ways, which helps prevent overuse injuries,” says Mary Kathryn Mulcahey, MD, a sports medicine expert at Loyola Medicine in Chicago.

Try throwing in some yoga, swimming, or Pilates—activities that are easy on the joints but still great for strength and flexibility. “Yoga is a great habit to start early on,” Dr. Wittstein says. “If I could go back in time, I would have made it part of my routine in my 20s.”

3. Build strength to support your joints

Your muscles are your joints’ built-in bodyguards. “Strength training builds muscle, which helps absorb impact and protects your joints from wear and tear,” says Dr. Lee. Without enough muscle support, your knees and hips bear the brunt of daily movement.

Incorporate exercises like lunges, squats, and deadlifts into your workouts to strengthen the surrounding muscles. “Even just one day a week of strength training can make a difference,” Dr. Mulcahey adds.

4. Warm up before you move

You would not jump into a car on a freezing day and immediately speed off—so why do the same to your body? “A quick warm-up gets the blood flowing and prepares muscles for movement, minimizing strain on the joints,” says Mallory Behenna, PT, DPT, a physical therapist at Brooks Rehabilitation in Jacksonville, Florida.

Take five to ten minutes to do dynamic stretches or a brisk walk before any activity. And do not forget the cool-down—it helps prevent stiffness and aids in recovery.

5. Give yourself a break

Yes, exercise is essential, but so is rest. Overuse injuries are a real thing, and pushing too hard can do more harm than good. “Taking at least one rest day per week allows your joints and muscles to recover,” says Dr. Behenna. Listen to your body—if your knees are screaming after an intense workout, it might be time to dial things back.

6. Sit up straight (your joints will thank you)

Slouching might feel comfy in the moment, but poor posture can wreak havoc on your joints, especially your hips. “Sitting all day with bad posture puts stress on the hips and accelerates wear and tear,” says Dr. Wittstein.

To keep your joints in check, sit with your back straight, shoulders back, and feet flat on the floor. If you are working at a desk all day, get up and stretch every hour to keep your muscles engaged and your joints mobile.

7. Quit smoking (yes, it affects your joints too)

You already know that smoking is bad for your lungs and heart, but did you know it is also bad for your joints? “Smoking contributes to inflammation and can accelerate joint damage,” says Dr. Lee. Research even links vaping to an increased risk of arthritis.

If you need another reason to quit, consider this one: Giving up smoking could mean fewer aches and pains as you age.

8. Do not ignore pain

A little soreness after a workout is normal, but persistent joint pain is not. “If pain does not improve after a few days or is accompanied by swelling, loss of motion, or numbness, see a doctor,” says Dr. Behenna.

Your joints might seem invincible when you are young, but they will not stay that way without a little attention. “We want you exercising and moving,” says Dr. Lee. “Taking joint health seriously now helps you stay active and pain-free later in life.”

So go ahead—treat your knees and hips to some well-deserved care. They have been carrying you around all these years, after all!