Walking and swimming reduce pain from knee osteoarthritis.
Scientists have found that the most accessible forms of physical activity — walking, swimming, and cycling — can significantly reduce pain and stiffness in knee osteoarthritis. A large study published in The BMJ showed that these aerobic exercises are the most effective in restoring mobility, improving gait, and enhancing the quality of life for patients.
Experts analyzed the results of 217 clinical trials conducted over the past three decades, involving more than 15,000 people. They compared the effectiveness of various types of exercises — from stretching to strength training — and concluded that aerobic activity consistently yielded the best results both in the short and long term.
Moreover, researchers noted that these activities are completely safe: no type of exercise caused any side effects. According to them, even daily walks of 20–30 minutes can significantly reduce pain and maintain joint health, and if walking is not possible, it can be replaced with swimming or cycling on a stationary bike.
