For millions of people living with chronic knee pain, relief may not come from a pill—but from movement. New research reveals that aerobic exercises such as walking, cycling, and swimming are among the most effective ways to ease knee pain and enhance quality of life.

According to the National Institute for Health and Care Excellence (NICE), almost half of adults over 50 experience knee pain, and many rely on painkillers for long-term relief. Furthermore, nearly 30% of adults over 45 show signs of knee osteoarthritis, with about half of them suffering from severe symptoms. Despite this, many patients remain unsure which exercises truly help, due to unclear or inconsistent medical advice.

A recent study published in the British Medical Journal (BMJ) brings clarity to this issue. The researchers found that aerobic exercise stands out as the most beneficial form of therapy for osteoarthritis patients improving mobility, reducing pain, and boosting overall well-being.

Understanding Osteoarthritis

Osteoarthritis occurs when the protective cartilage cushioning the ends of bones gradually wears away. This leads to pain, stiffness, and swelling, often making everyday activities like climbing stairs or standing up painful and difficult. Although it can affect any joint, the knees are the most impacted. Each year, more than 100,000 people in the UK join the NHS waiting list for knee replacement surgery.

Why Aerobic Exercise Helps

Experts explain that low-impact aerobics activities such as brisk walking, swimming, or cycling can strengthen muscles around the joint, reduce inflammation, and improve blood flow to affected areas. These exercises also help people maintain a healthy weight, which significantly lowers the pressure on their knees.

Even small lifestyle changes, like walking for 30 minutes a day or taking up gentle swimming, can make a meaningful difference.

A Step Toward Better Living

This research delivers a hopeful message: chronic knee pain doesn’t have to control your life. Regular aerobic exercise offers a safe, effective, and natural path to pain relief helping people with osteoarthritis stay active, independent, and full of life.