By Harshit
NEW YORK, Dec. 2 —
A growing body of scientific evidence suggests that one of the simplest forms of physical activity — walking — may significantly reduce knee pain, improve mobility, and enhance quality of life for millions of adults living with knee osteoarthritis. A major new study published in The BMJ now confirms that aerobic exercise outperforms all other exercise types for managing the degenerative joint condition.
A Common Condition With Debilitating Effects
More than 54 million adults in the United States live with some form of arthritis, with osteoarthritis being the most common. Knee osteoarthritis affects mobility, causes chronic stiffness, and is a leading cause of disability. Its development is linked to aging, previous injuries, genetics, obesity, and metabolic disorders like diabetes.
“Osteoarthritis is incredibly common — sources estimate that 80% of adults above age 55 have some arthritis,” said Dr. Antonia F. Chen of UT Southwestern Medical Center. “It leads to pain, stiffness, and decreased joint function.”
Why Aerobic Exercise Works Best
The new study reviewed 217 randomized trials involving more than 15,000 participants worldwide. Researchers compared seven types of exercises and measured their impact after 4, 12, and 24 weeks.
Aerobic exercise — including walking, cycling, swimming, or low-impact cardio — delivered the strongest benefits across nearly all measures.
“It reduced pain, improved movement and gait, and enhanced quality of life more effectively than any other exercise type,” said study author Dr. Lei Yan of Johns Hopkins University.
Regular aerobic movement helps nourish joint tissues, strengthens supporting muscles, and reduces inflammation.
How to Exercise Safely With Knee Pain
Experts emphasize that people with knee osteoarthritis should avoid high-impact or twisting movements. Instead, they should use controlled, low-impact routines.
CNN fitness contributor Dana Santas recommends:
- Start small: 5–10 minutes a day of walking or cycling.
- Warm up properly: Hip and ankle mobility drills reduce strain on the knee.
- Avoid deep squats or twisting: These overload the knee joint.
- Focus on form and pacing: Move slowly and mindfully.
“Ensure your knees aren’t being asked to do something they’re not designed to do,” Santas said.
Strength Training Helps Too
Alongside aerobic workouts, gentle strength training can further stabilize the joint.
Recommended exercises include:
- Modified single-leg Romanian deadlifts
- Stair stepping
- Leg extensions
- Supported balance exercises
“Benefits depend on consistency,” Yan noted. “Patients don’t need intensity — they just need to move regularly.”
Other Helpful Approaches
Non-exercise strategies that may reduce symptoms include:
- Acupuncture
- Weight reduction
- Anti-inflammatory supplements
- Physical therapy
Doctors advise consulting a medical professional before starting any treatment plan.
A Simple Lifestyle Strategy With Powerful Results
The study reinforces a hopeful message: small, sustainable changes can bring significant relief.
“Walking remains one of the safest, most accessible tools for people with knee osteoarthritis,” Yan said. “Consistency dramatically improves outcomes.”