Your body is taking a major beating, saysCassie Ellis, master coach forRow House.

After all, motion is lotion to the joints," Ellis explains.

Give your fitness routine an update with these low-impact exercises for better joint health after 30.

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Ellis recommends starting with five sets of 10 sit-to-stands using a chair.

From there, you might progress to bodyweight squats.

These will also challenge core stability which in turn will help to protect the lower back."

middle-aged woman using rowing machine, concept of exercises to shrink your waistline after 40

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Begin with five sets of 10 reps per leg.

If you feel unsteady, feel free to grab onto a table or bench for added stability.

Then, once you feel more comfortable, try standalone lunges.

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After that, incorporate weights.

The plank strengthens your core, shoulders, lower back, glutes, and even wrists.

Even if this is only 10 seconds to begin with, you’re still making progress!

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The goal is to aim for five sets of 30-second planks.

“It is also going to work shoulder stabilizers to strengthen the shoulder joint.”

Perform five sets of 10 reps per side.

fit middle-aged woman doing plank on yoga mat, concept of floor exercises that change your body shape after 40

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Your hip joint will start to feel stronger.

you’re free to also incorporate a resistance band just above your knees for added resistance and intensity.

fit woman doing banded glute bridges on yoga mat, concept of exercises for a perkier butt after 30

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