Swimming can keep your joints flexible, reduce stiffness and increase mobility. It’s one of the best ways of exercising to help keep your joints healthy.

Swimming is good for joint health as it:

  • Stimulates blood circulation and can reduce muscle stiffness and ease pain
  • Helps to maintain and build strength and cardiovascular fitness
  • Can help make your joints more flexible
  • It’s a low impact exercise

A few swimming exercises that are great for joint pain include:

Walking around the pool – those who struggle to walk regularly because of joint stiffness would benefit from simply walking in a pool. The water reduces the effect of gravity and therefore reduces the impact on your joints.

Arm circles – while keeping your head above the water, lower the rest of your body into the water. Keep both elbows straight and make circles with your arms and then gradually increase the size of the circles. Do not raise your arms out of the water or let them cross.

Doggy-paddle – this helps to strengthen your arms and legs. To do it you just kick to move forward and simultaneously paddle your hands and arms under the water.

The crawl – similar to doggy-paddle, the crawl keeps you afloat by paddling only your hands under the water to make a forward movement.

General health benefits of swimming

No matter your fitness level there are many health benefits to adding a swim to your exercise regime. As well as joint health, just 30 minutes of swimming, three times a week alongside a balanced diet is one of the best ways to stay fit and healthy.

Full body workout – swimming uses all the muscles in your body, so whether you do a gentle breastroke or butterfly, you’ll get a full body workout. Exercising in the water also makes your body work harder – 30 minutes in the pool is equivalent to 45 minutes of the same activity on land. Swimming is also the most effective way to burn calories, with a gentle swim burning over 200 calories in just half an hour. That’s more than double that of walking.

Destress and relax – whether it’s work that’s stressing you out or just life in general, swimming can regularly lower stress levels, reduce anxiety and depression and even improve sleep patterns. You only need to go for a light swim to feel the benefits to your mental health.

Supports the body – if you’re recovering from injury or suffer with arthritis, swimming is a great form of exercise as water supports up to 90% of the body’s weight.

Increases energy levels – inactivity is often responsible for a lack of energy. Just 30 minutes of swimming, three times a week can boost energy levels through increased metabolic rate.

Lowers risk of disease – as well as being a great form of cardiovascular exercise, swimming just 30 minutes a week can help to guard against heart disease, stroke and type 2 diabetes.

Exercise without sweat – if sweating puts you off other forms of exercise, no matter how hard you work, you’ll never feel sweaty during or after swimming. This is because the water around you is constantly cooling you down.


Swimming is great for all age groups, skill and fitness levels. if you’re just starting out, don’t overdo it and consult your GP if you’ve not exercised for a while.






exercising in winter

During colder weather, it may be tempting to stay indoors and skip your run or daily exercise.

However, exercising in the winter months is just as important as all year round to remain active and keep your joints mobile. Joint stiffness is more prominent in colder months and keeping up your exercise routine can help to maintain your joint health all year round.

We share some things to consider when exercising in winter:

Layer up

If you’re exercising outdoors in the winter months, make sure you have the correct kit for the cold weather. Be sure to wear layers that can be removed as you warm up and also a high visibility vest or jacket if you are running at night. If possible when running at night, stay to well-lit areas and pathways, or run with a group.


Winter workouts can be especially slippery when it’s wet of icy outside. If this is the case, you should try to stick to salted or dry surfaces when exercising. Your trainers or boots should be waterproof to protect your socks and feet from becoming wet. If you’re working out in icy conditions, shoes with snow spikes will help to increase traction and reduce any risk of injury.

Protect your skin

To help prevent your skin from drying out during winter months, drink plenty of water and use moisturising cream or lotion before and after exercise outdoors. To help block out biting winds, you could keep your face covered with a running mask or scarf.

Remember to warm up

It’s especially important to warm up before workouts in cold weather. Warming up before you exercise will help to increase blood flow and temperatures in the muscles to help reduce the risk of injury.

Stay hydrated

Even in colder weather, it’s still important to drink plenty of water, especially during exercise. You can still lose fluids through seat and breathing, so you need to replace those fluids.

exercising in winter

Exercise with others

Working out with a friend or partner can help with motivation and make exercise more fun and sociable, especially in cold weather. If you don’t want to exercise outside you could sign up to a class, which can also help with motivation by harnessing the energy of the group.

Set yourself goals

To help keep you motivated to work out during colder months, set yourself a goal to achieve and give yourself something to work towards.

Stay motivated

Remember why it’s important to stay active throughout winter months, even if it feels hard to do so. If you prefer outdoor exercise you could switch to indoor exercise to change up your routine and work your body in a different way than you usually would.

Keep up a healthy routine

Lack of energy can be a problem in winter months. As well as staying active, make sure you get plenty of sleep and keep up with a healthy diet plan throughout the year. The more organised you are, the easier it will be to stay active.

Be organised

Being organised and prepared can help to stay motivated and active when it’s cold outside. Get your gym clothes ready the night before, pack a snack for a mid-afternoon boost or create a motivational playlist. Little steps such as these can all help to make workouts easier and reduce chances of skipping your workout.


Exercising in winter months may not fill you with much enthusiasm, but keeping active is a great way to maintain a healthy lifestyle and reduce the winter blues.


Exercise is important for keeping us strong, healthy and to maintain mobility in our joints.

As well as improving our physical health, exercise is important for mental health and well-being.

Yoga is a great way to exercise gently and something that can be done at home with very little equipment needed. As a low impact exercise, many people do yoga to help reduce tension and improve joint flexibility.

Here we share some key points about yoga and its benefits to joint health:

Low impact
Yoga is a low impact form of exercise, which helps to improve and sustain both physical and mental health. Yoga can also be adapted to fit your individual needs and the intensity level varies based on the type of yoga.

Bone health
Yoga can be great for strengthening bones and improving bone density over time. Yoga involves many weight-bearing poses which can reduce the risk of fractures by improving muscle strength and balance. It’s a pain-free form of exercise that improves flexibility and function.

Most if not all of the poses in yoga practice involve many muscles in the body. As you work to hold and balance in these poses, the muscles around your joints are strengthened. As stronger muscles support the body, stress and strain on your joints is relived. Stronger muscles can also help to delay or prevent joint stiffness.


If your bones and muscles are strong, the stresses and strains that cause pain will be taken off your joints. As your joints becomes stronger, your flexibility and range of motion will increase along with your stability. Staying active also keeps the cartilage in your joints healthy, which can be lost through immobilisation.


During the Coronavirus lockdown, it’s important to keep up with a regular exercise routine.

As well as helping to maintain your general health, daily exercise or even just a few times a week is important for your mental health. There are many ways you can keep fit and mobile in the home, with some needing very little or no equipment at all. We highlight some here:

Walking on spot

If you’re not able to get out of the house for your daily walk, you can do this on the spot in your home. Walking in place can be just as effective as walking outside or on a track. All you need is enough space to march, supportive shoes and comfortable clothing. You can even do it while watching your favourite tv show. Walking is a low impact form of exercise that can help with aerobic conditioning, heart, joint health as well as improve your mood.


Yoga is great for the body and mind as it combines deep breathing flowing movements, gentle poses and mediation. It can help to increase flexibility, balance and range of motion whilst also reducing stress. You don’t need much equipment to do it in your own home and if you are a beginner, there are tutorials you can follow on YouTube and a range of apps to guide you through a virtual yoga class.


As well as bring a form of exercise, gardening offers the benefit of improving your mood. You should be sure to be gentle with any that you do and work slowly. Avoid overstraining the muscles and joints.


During the outbreak, cleaning your home can be a great way to workout, allowing you to burn up to 190 calories on a tough job like scribing away dirt and grime. Vacuuming the stairs, dusting, washing up and changing the sheets on your bed can all help to work up a sweat. It can also help to get you moving around the home, whilst keeping up with normal routines.

Stair climbing

If you’re able to use stairs in your home this is an easy way to add more activity into your day. Stair climbing burns more calories per minute than jogging and counts towards your NHS recommended 150 minutes of weekly exercise.

Research also shows that regularly walking upstairs is good for strong bones, cardiovascular fitness and weight management. It’s also a safe low-impact exercise that requires no equipment.


Skipping can be an excellent way to keep fit in the home and can be done anywhere at any time. All you need is a skipping rope. Just a few minutes skipping can bring a range of health benefits, including heart and lung fitness, stronger bones, balance and flexibility. The average person can burn up to 200 calories during just 15 minutes of skipping. If you’re a beginner, you can start off with short bursts of skipping for say 20-30 seconds and build up as your fitness improves.

Workout apps

There are a number of fitness and workout apps that can be downloaded or video tutorials that can be watched on YouTube. All will offer a range of fitness levels from beginner to expert. You can watch a number of classes from Zumba, to yoga and even hit workouts, which offer a range of benefits.

As with any form of exercise if your new to workouts, start off with beginner workouts and build up as your fitness improves. Do not do anything over strenuous and be careful not to over stretch or cause any injury.




glucosamine and chondroitin

Glucosamine and chondroitin are both found naturally within the body and are commonly used together in many joint supplements. Both natural ingredients offer their own benefits and combined they work particularly well to maintain optimum joint health.

This combination works particularly well for people that like high intensity workouts, which can be demanding and can put a lot of pressure over the bones and especially over the joints.


Chondroitin is a popular nutritional supplement, which has been proven to prevent cartilage from breaking down, as well as stimulating its repair mechanisms. Many studies have also shown that it has significant clinical benefits in reducing pain for people who suffer with osteoarthritis. Found already in the body, chondroitin is a natural substance and a vital part of cartilage, giving it elasticity by helping it to retain water. Within chondroitin are tightly packed sulfate groups that form a barrier that can withstand compression, shock and even electrostatic charges that can damage tissue.

Chondroitin is a complex sugar, which is often produced from the cartilage of cows, pigs and even sharks and more ethically from squid. Chondroitin can also be man made in the laboratory is known as chondroitin sulfate, which is a combination of chondroitin and mineral salts that help to improve its absorption.

Laboratory studies have found that chondroitin can reduce the activity of enzymes and substances that break down collagen in joints. Other studies have also demonstrated that it has several anti-inflammatory properties. Particular research on animals has found that chondroitin can prevent the breakdown of cartilage and can also stimulate repair mechanisms.

Many people take chondroitin alongside glucosamine for joint diseases such as osteoarthritis, which is the most common form of arthritis. Chondroitin can help to reduce pain and inflammation, improve joint function and slow the progression of joint diseases.


 Glucosamine is an amino sugar often made from shellfish or prepared in the laboratory. There can be many benefits of glucosamine, which is available in two forms, glucosamine hydrochloride and glucosamine sulphate. Nutrabiotics use the natural form or glucosamine, which is naturally sourced from shellfish.

 Glucosamine is found naturally in the body and plays an important role in making glycosaminglycans and glycoproteins, which are essential building blocks of many parts of your joints, including ligaments, tendons, cartilage and synovial fluid.

The body’s natural glucosamine is used to make and repair joint cartilage but taking a nutritional supplement that contains glucosamine can help repair the damaged cartilage by adding to the body’s supply of glucosamine. Taking a daily dose of glucosamine can help to improve mobility and address the pain of arthritis.

Glucosamine and chondroitin glucosamine and chondroitin

Glucosamine combined with chondroitin is a major nutritional supplement that many athletes use to help rebuild their joints. The reason being, that glucosamine and chondroitin do not affect joint collagen, the tissue that comprises 70% of joint cartilage. A survey conducted by runnerworld.com found that 94.5% of respondents said that they had tried one of the supplements. Furthermore, 79.8% reported that their symptoms “improved” in some way after taking glucosamine/and or chondroitin.

In healthy people, when cartilage becomes damaged due to overuse, injury or inflammation, new cartilage is normally produced to take its place. As we get older, our ability to regenerate lost cartilage and repair damaged connective tissue becomes less efficient. Benefits of taking chondroitin combined with glucosamine include:

  • Reduced joint pain
  • Improved functionality for patients with arthritis
  • Improved skin health
  • Better digestive function
  • Bone healing
  • Faster wound healing.

Used with glucosamine, chondroitin can also help to heal wounds, skin related defects, inflammation of the skin. Chondroitin can help the body to produce collagen, which is essential for skin health, healing and fighting the affects of ageing skin.

While sports performance can’t always be guaranteed a pain-free experience, glucosamine taken on its own or with chondroitin may help to keep those joints strong and less painful for longer.

Our joint supplement contains both glucosamine and chondroitin along with turmeric curcumin and Boswellia extract. All ingredients combine to help support muscles and joints from the wear and tear of everyday life.





supplements for joints

Natural supplements can help to support your joints from the wear and tear of everyday life and maintain optimum joint health.

Maintaining optimum joint health is important to aid mobility, as well as ensuring you lead a healthy, happy and active lifestyle. Reduced mobility can have a direct impact on everyday life from walking to the shops, being able to get up and down stairs and even getting a good night’s sleep. There are many supplements for joints on the market, which can make it difficult to know which are best for you.

Key ingredients for natural supplements for joints, include:

Boswellia Extract

Boswellia has been used for thousands of years as a botanical medicine and continues to be used today because of its powerful and fast acting effects. Boswellia extract is rich in boswellic acid and is often used to help treat joint and bone conditions such as Osteoarthritis, Rheumatoid arthritis (RA) and even Asthma and Inflammatory bowel disease. This is because many studies have shown that boswellia may naturally reduce inflammation. In fact, with over 400 independent clinical studies supporting its use it’s clear to understand why this revolutionary high purity, natural supplement has already received fabulous feedback during our trials, with people reporting an increase in joint comfort within the first 7 days of supplementation.

Glucosamine HCL

Glucosamine is found naturally in your body and plays an important role in making glycosaminoglycans and glycoproteins, which are essential building blocks of many parts of your joints, including ligaments, tendons, cartilage and synovial fluid. Animal studies have found that taking glucosamine can delay the breakdown of cartilage as well as rebuild it.

Glucosamine is an ingredient commonly used in supplements taken by people suffering osteoarthritis, the most common form of joint disease. In osteoarthritis, cartilage – the material that cushions joints – becomes stiff and loses elasticity. This makes the joint prone to damage and may lead to pain, swelling, loss of movement, and further deterioration. Glucosamine is thought to help slow or prevent the degeneration of joint cartilage, the underlying cause of osteoarthritis pain.

Chondroitin Sulphate

Found already in the body, chondroitin is a natural substance and a vital part of cartilage, giving it elasticity by helping it to retain water. Within chondroitin are tightly packed sulphate groups that form a barrier that can withstand compression, shock and even electrostatic charges that can damage tissue.

Many people take chondroitin alongside glucosamine for joint diseases such as osteoarthritis, which is the most common form of arthritis. Chondroitin can help to reduce joint pain and inflammation, improves joint function and slows progression of osteoarthritis.

Turmeric Curcumin

Turmeric Curcumin Complex is the active ingredient within turmeric. Our unique curcumin complex is a highly bioavailable antioxidant defender, quenching free radicals, whilst supporting the body’s own natural anti-inflammatory processes. Often found in natural supplements, Turmeric is a yellow-coloured powder ground from the root of the turmeric plant, which grows in India and Indonesia. The turmeric plant is related to the ginger family and is traditionally used in Chinese and Indian medicine to treat arthritis.

Nutrabiotics uses only the purest and highest quality natural ingredients. Nutrabiotics supplements for joints are a ­fast-acting mobility capsules that are recommended by many chiropractors and other health professionals.














joint pain

Joint pain is a common problem for many people and can have a direct impact on everyday life. As well as causing discomfort it can also lead to a reduction in mobility and activities, such as walking, gardening and even getting a good night’s sleep.

Joint pain refers to discomfort, aches and soreness in any of the body’s joints, which include shoulders, hips, elbows, and knees. Sometimes joint pain can be a result of an injury or illness; however, the most common cause is arthritis.

The two main forms of arthritis are osteoarthritis (OA) and rheumatoid arthritis (RA). Joint pain due to OA can result from the breakdown of cartilage that serves as a cushion and shock absorber for the joints.

The pain can be mild, causing soreness only after certain activities, or it could be severe, making even limited movement extremely painful.

There are other causes, which include:

  • Bursitis, or inflammation of the cushioning pads around joints
  • Gout
  • Tendinitis, or inflammation of the tendon
  • An infection of the bone or joint
  • Fibromyalgia
  • Osteoarthritis
  • Overuse of a joint
  • An injury

 Common symptoms of joint problems

If you suffer with pain in your joints, you may also experience one or more of the following:

  • Joint redness
  • Joint swelling
  • Joint tenderness
  • Limping
  • Locking of the joint
  • Loss of range of motion of the joint
  • Stiffness

Consider using natural supplements for joints

Natural supplements for joints that contain glucosamine and chondroitin can help to manage the symptoms of joint pain. Nutrabiotics uses a unique patented Boswellia Extract with Turmeric Curcumin Complex which combines to provide the perfect ingredients for supporting joints and muscles that can take a lot of stress throughout the day.

Joint pain can often be as a result of the damage that occurs through normal wear and tear. However, it can also be a sign of an infection or potentially debilitating Rheumatoid Arthritis.

You should see your GP if you have unexplained joint pain, especially if it doesn’t go away on its own after a few days.




turmeric joint supplements

Turmeric supplements can have a number of health benefits, and is a key ingredient for Nutrabiotics, but what is Turmeric?

Turmeric is a yellow-coloured powder ground from the root of the turmeric plant, which grows in India and Indonesia. Turmeric contains a yellow-coloured chemical called curcumin, which is often used to colour foods and cosmetics. The Turmeric plant is related to the ginger family and is traditionally used in Chinese and Indian medicine to treat arthritis.

The turmeric plant is identifiable by both its characteristic tuberous roots and the leaves that extend upwards from erect, thick stems arising from the root.

What are the benefits of Turmeric supplements?

Turmeric, especially its most active compound curcumin has many health benefits. Turmeric of often found in natural joint supplements, due to its many health benefits, which are thought to:

  • Be a natural anti-inflammatoryturmeric joint supplements
  • Boost immunity
  • Balance hormones
  • Encourage proper digestion
  • Prevent Alzheimer’s disease
  • Manage arthritis pain

Natural anti-inflammatory – inflammation is a natural defence of your body, which helps the body to heal naturally. Curcumin is the main active ingredient in turmeric and has powerful antioxidant and anti-inflammatory properties.

Helps damaged muscles to recover faster –recovery is an important component of a training regime and it is possible that this plant chemical can also promote and speed up the healing of damaged tissue.

Pain assistance – due to the fact that curcumin is known for its powerful anti-inflammatory properties, the effects of reduced inflammation can create the side effect of reduced pain.

Reduces risk osteoporosis – as you age, your bones start to weaken and lose essential minerals. Osteoporosis results in weaker bones that are more prone to breaking. This condition can cause pain and sometimes can even make the sufferer shorter. Turmeric can help to prevent the loss of bone minerals and maintain bone density.

Helps to relieve gas/and or bloating – turmeric curcumin has been shown to calm the digestive system, helping to relieve gas and bloating.

Nutrabiotics Turmeric supplements

Our Turmeric joint supplements combines Turmeric Curcumin complex with Boswellia Extract, Glucosamine and Chondroitin to provide the perfect ingredients for supporting joints that can take a lot of stress throughout the day.  Our unique Curcumin Complex is a highly bioavailable antioxidant defender, quenching free radicals, whilst supporting the body’s own natural anti-inflammatory processes.












Regular walking when part of a healthy lifestyle can keep your heart and bones strong, as well as your joints mobile and functioning.

Walking is the preferred exercise by people with joint problems such as arthritis and osteoarthritis as it can help to improve your symptoms and quality of life. Walking for just 30 to 60 minutes every day can bring all sorts of health benefits. If you are new to exercise, be sure to take it easy and work up to a length of time that suits you. Be sure to consult with your GP who may be able to help you devise a walking workout plan.

Counting your steps can be a great way to make walking part of your daily routine. Most people aim for 6,000 steps per day and it’s worth keeping in mind that most people already walk 3,000 to 5,000 steps, just doing normal activities throughout the day.

Walking is free and almost everyone can enjoy this form of exercise. From walking in your local park to walking to work, it is something that can be easily added to your daily routine.

Here at Nutrabiotics we highlight some of the positive ways in which walking can help benefit your health:

Rebuilds joints

If you suffer from joint pain or stiffness when moving, exercise such as walking can help to rebuild the joint. Joint cartilage is like a sponge, and it gets nutrients from the compression and decompression of your body weight as you walk.

Helps to lose weight

Walking can help you to lose weight or maintain a healthy weight. For every pound you lose, there’s four times less pressure and stress on your knees. This will help to lessen the stress on your joints and improve arthritis symptoms.

Strengthen legs

Walking helps to build muscle, which can in turn take the pressure of your joints and handle the weight themselves.

Reduces stress

Walking can help to reduce your stress levels by improving circulation, which in turn provides nutrients and oxygen to the cells. It can also stimulate the nervous system receptor and decrease the production of the stress hormone.

Strengthens bones

As we age, our bones tend to become weaker, but walking regularly can help to strength bones. This low-impact exercise can help to prevent loss of bone density, thereby reducing the risk of osteoporosis, fracture and injury.

Regulates blood pressure

Walking can help to lower blood pressure. Even if you are unable to complete 6,000 to 10,000 steps per day, you should try to walk at least 60 minutes per day to help keep your blood pressure levels in check.

Improves heart health

Irish scientists have reported that walking’s the best exercise for an inactive individual, especially adults to reduce the risk of heart and cardiovascular diseases.

Improves your mood

Several scientific studies have proven that physical activity can help to prevent depression. Walking is highly recommended by physicians and psychiatrists to help uplift your mood. So, if you are feeling low or sad, you should take a walk and get some fresh air to feel better.

If you are new to exercise and walking, be sure not to walk too far or at a fast pace. Start by breaking up your walking routine, try 10 minutes and work up to 30 minutes per day. You should then be able to increase this to 30 minutes in the morning and 30 minutes in the evening. Be sure to take necessary breaks and remember to keep yourself hydrated.













exercises for joint problems

Exercises for joint problems can have many benefits and if you suffer with joint pain, exercising or adding stretching into your daily routine could be particularly helpful to reduce the symptoms.

Exercise not only helps to relieve these symptoms but could also reduce any unwanted weight and improve your mood. Though some people may think that exercise will aggravate joint pain and stiffness, that’s not the case. Lack of exercise actually can make your joints even more painful and stiff. Keeping your muscles surrounding your joints strong is crucial to maintain support for your bones. Not exercising can weaken those supporting muscles, creating more stress on your joints.

As well as improving your mood and fitness, exercise can also:

  • Strengthen muscles around your joints
  • Help you maintain bone strength
  • Give you more energy
  • Make it easier to get a good night’s sleep
  • Help you to control your weight
  • Enhance your quality of life
  • Improve your balance

Exercises for joint problems to help reduce the symptoms can include:

Stretching exercises for joint problems

Not only can stretching improve flexibility, it can also reduce stiffness and increase the range of motion of your joints. Stretching daily can help to relieve joint pain and stiffness. A typical stretching routine may consist of:

Warming up by walking on the spot or pumping the arms while sitting or standing for 3 to 5 minutes. Holding each stretch for 10-20 seconds before releasing it. Repeating each stretch 2-3 time.


Walking is a low impact form of exercise that can help with aerobic conditioning, heart and joint health, and mood. It is sensible to walk slowly initially and then increase the pace when possible.

Tai Chi or Yoga

Both Tai Chi and yoga combine deep breathing flowing movements, gentle poses and mediation. They increase flexibility, balance and range of motion whilst also reducing stress.


Pilates is a low impact activity that stabilises the muscles around them. People new to Pilates should begin with a routine that uses a mat rather than a machine to build muscle safely.

Water exercises

Water helps to support body weight, which means that water exercises do not impact heavily on the joints. Swimming or water aerobics and other gentle water exercises can increase flexibility, range of motion, strength and aerobic conditioning. They can also reduce joint stiffness.


Riding a stationary bike can be a safe way to get the joints moving and improve cardiovascular fitness. In addition to improving aerobic conditioning, cycling can reduce stiffness, increase range of motion and leg strengthen and build endurance.

Strength training

exercises for joint problems

Strengthening the muscles around the affected joints can help to increase strength as well as reduce the symptoms that come with joint problems.


As well as being a form of exercise, gardening offers the benefit of improving your mood. People should be gentle with their body, work slowly and avoid overstraining the muscles and joints.

You might notice some pain after you exercise, if you haven’t been active for some time. In general, if you are sore for more than two hours after you exercise, you were probably exercising to strenuously. Trust your instincts and don’t exert more energy than you think your joints can take. Take it easy and slowly increase your exercise length and intensity as you progress.

Before starting a new exercise routine, it is best to consult your GP, or a fitness expert who will be able to offer advice on the best exercises for joint problems to meet your needs.