Exercise can actually ease joint woes. How so? There’s good and bad joint stress, says Chantal Donnelly, a physiotherapist and the creator of two DVDs with a focus on joints (Strong Knees and Pain-Free at Work). “Good stress promotes bone growth and muscle strength. Bad stress taxes the joints and can cause degeneration.”

Dr. Joanne Homik, an associate professor in the division of rheumatology at the University of Alberta and the chair of the Arthritis Society’s medical advisory committee, explains that exercise helps protect joints by strengthening the muscles around them. It also helps lubricate joints by enhancing the flow of synovial fluid in and out of the cartilage like a dense sponge, keeping things working well.

Try this joint-friendly routine—designed by Donnelly—for stronger knees, hips and shoulders. (If you have chronic joint pain, consult with your doctor about the best exercises for you.)