Your musculoskeletal (MSK) system – made up of your bones, muscles, joints, ligaments, and tendons – is what keeps you moving and engaging in everyday activities such as walking, lifting, stretching, and even sitting comfortably.
Carrying extra weight puts added pressure on this system, which can lead to aches, stiffness, reduced mobility, and even long-term issues. However, the good news is that even a small amount of weight loss can make a big difference! It helps ease the strain on your body, supports your movement, and keeps you feeling more comfortable and capable at work and at home.
Impact of excess weight on joints and muscles
Some joints – like your knees, hips, and lower back – do a lot of heavy lifting every day. When we carry extra weight, it puts more pressure on these joints, which can wear down the cartilage that cushions them. Over time, this can lead to joint pain or conditions like osteoarthritis, or it could even make existing problems worse.
Extra weight also makes your muscles and tendons work harder just to keep you upright and moving. That added strain can lead to fatigue, aches, or even injuries. Reducing excess weight by a small amount can help you to ease the load on your body, and support your joints and muscles to move more freely and comfortably.
The link between weight and inflammation
Carrying extra weight isn’t just tough on your joints and muscles, it can also trigger inflammation in the body. This is because fat tissue releases chemicals that fuel inflammation, which can make conditions like arthritis or fibromyalgia feel even worse.
This kind of long-term, low-level inflammation can lead to more pain, stiffness, and reduced mobility, which can have a real impact on how you feel overall. Losing excess weight can help lower inflammation levels which can reduce joint pain and stiffness, and improve your overall movement.
How soon will you see the benefits?
The good news is that you don’t have to wait long to start feeling a difference. Many people notice improvements within just a few weeks of making healthy lifestyle changes. For example, you may notice you have less joint pain, can move with greater ease and flexibility, and that you have more energy to get through the day.
In fact, losing just 5-10% of excess body weight can make everyday activities feel easier and more comfortable. And by keeping the weight off, you’ll continue to reduce the strain on your joints and protect your musculoskeletal health in the long run.
Healthy habits that support your body
Managing your weight over time isn’t about strict diets; it’s about building small, sustainable habits that support your body and your lifestyle.
Try to move more with low-impact activities like walking, swimming, or cycling. These are gentle on your joints while helping with weight loss. Adding a bit of strength training twice a week can also help build the muscles that support your joints and improve posture.
Eating well is just as important. Aim to eat a balanced diet of nutrient-packed foods like fruit, vegetables, whole grains, lean proteins, and healthy fats. Try to cut back on sugary snacks, fizzy drinks, and ultra-processed foods which can add calories without providing your body with quality nutrition.
Drinking plenty of water, eating slowly and being mindful of portion sizes can also help.
Small steps, big impact
Looking after your weight is one of the most empowering steps you can take to feel better, move more freely and protect your body for the future. Small changes that are realistic and sustainable are more likely to support you with long-term weight loss and improved wellbeing.
Your body is designed to move, and by making your musculoskeletal health a priority, you’re setting yourself up for a stronger, more active and more confident life.
Further support
If you’re dealing with a musculoskeletal condition or ongoing pain, it’s important to check in with your GP or healthcare provider before starting any new exercise or diet plan. They can help you find a safe and effective approach that’s right for you.
Find further information online about supporting your musculoskeletal health.
Arthritis Action – Support for both the physical and mental health impact of living with arthritis.
NHS Better Health – Tips and advice on losing excess weight.
Royal Osteoporosis Society – Information on looking after your bone health.
Ref: WPW0321 This content was published June 2025
