Arthritis is often seen as inevitable. It isn't.

While genetics play a role, your lifestyle dictates how fast your knees age.

Here is how to keep your shock absorbers intact.

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1. Watch Your Weight (The #1 Factor)

Your knees carry your body weight.

• The Math: 1 kg of extra belly fat = 4 kg of extra pressure on your knees with every step.
• Losing just 5 kg can relieve 20 kg of stress from your joints.

2. Low-Impact Movement

Cartilage acts like a sponge. It needs compression and release to suck in nutrients.

• Do: Walk, cycle, swim.
• Avoid: Pounding pavement excessively if you are overweight.

3. Strengthen the "Guardians"

Your Quadriceps and Hamstring muscles act as shock absorbers.

• If they are weak, the shock goes straight to the bone.
• Gym Tip: Leg press and squats (with good form) are your knee's best friends.

4. Avoid Injury

A torn meniscus or ACL significantly increases the risk of arthritis 10 years later.

• Warm up before sports.
• Listen to pain.

5. Check Your Vitamin D

Vitamin D is crucial for bone health. Low levels can lead to softer bones and faster degradation.

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Takeaway

Treat your knees like tires. Keep them aligned, don't overload the car, and drive smoothly. They will last a lifetime.