\n If you\u2019re experiencing joint pain in the knees, the solution might be to walk it off.\n <\/p>\n
\n Aerobic exercise can reduce pain, improve movement and enhance quality of life for patients with knee osteoarthritis, according to a study published October 15 in the journal The BMJ<\/a>.\n <\/p>\n \n Around 1 in 5 adults<\/a>, or 54 million people, are affected by some type of arthritis in the United States. The most common form is osteoarthritis.\n <\/p>\n \n \u201cOsteoarthritis is wear and tear of cartilage, or the covering at the end of bones, which leads to pain, stiffness and decreased joint function,\u201d said Dr. Antonia F. Chen, chair and professor of orthopedic surgery at the University of Texas Southwestern Medical Center, via email. She was not involved in the study.\n <\/p>\n \n \u201cIt is incredibly common \u2014 sources have estimated that 80% of adults<\/a> greater than 55 years old have some arthritis, and 500 million people<\/a> are affected by osteoarthritis worldwide.\u201d\n <\/p>\n \n Some causes of osteoarthritis<\/a> include injury, preexisting joint disease, specific metabolic diseases such as obesity or type 2 diabetes, and genetics.\n <\/p>\n \n Osteoarthritis is a leading cause of chronic disability<\/a>, and one of the most commonly affected joints is the knee<\/a>. While knee osteoarthritis isn\u2019t reversible, there are ways to reduce pain.\n <\/p>\n \n \u201cAerobic exercise consistently showed the greatest benefits across almost all outcomes,\u2019 said Dr. Lei Yan, the study\u2019s first author, in an email. \u201cIt reduced pain, improved movement and gait performance, and enhanced overall quality of life more effectively than any other exercise type.\u201d\n <\/p>\n \n Aerobic exercises<\/a> are rhythmic and repetitive movements, such as walking, jogging, cycling and swimming.\n <\/p>\n \n Aerobic exercises \u201chelp nourish the joints, they strengthen supporting muscles, and they reduce pain,\u201d said CNN fitness contributor Dana Santas, a certified strength and conditioning specialist and mind-body coach in professional sports.\n <\/p>\n \n Patients with knee osteoarthritis should be doing \u201clow to moderate-impact aerobic activity. This is not high-impact aerobic activity, and people with knee osteoarthritis should definitely avoid running or plyometrics, like jump training,\u201d Santas said .\n <\/p>\n \n You don\u2019t have to aim immediately for 10,000 steps<\/a> a day or 150 minutes<\/a> of exercise a week, which are both common recommendations for exercise.\n <\/p>\n \n For patients just starting to exercise, walking or cycling for five to 10 minutes a day can help you get started in receiving those benefits and restrengthening the muscles around your joints, according to Santas.\n <\/p>\n \n But before starting any movement, you should properly warm up.\n <\/p>\n \n You can start by \u201cmobilizing of your ankles and your hips\u201d with stretches, such as ankle circles or simple hip mobility<\/a> stretches, Santas said.\n <\/p>\n \n Being conscious of your body during these exercises and pacing yourself is also key.\n <\/p>\n