3 exercises that relieve pain

The knee osteoarthritis It is one of the most common ailments in adulthood: almost one in three people over 45 years old shows signs of this condition. It occurs when the protective cartilage on the ends of bones wears away, causing pain, inflammation, and limited movement. But a new scientific review provides good news: move appropriately can make a difference.

According to an extensive study by the Faculty of Medicine of Zhejiang University (China), published in the journal The BMJthe aerobic exercises They are the ones that most relieve pain and improve the function and general well-being of patients with knee osteoarthritis. Among them, three main activities stand out: walking, cycling and swimming.

The researchers analyzed 217 clinical trials carried out between 1990 and 2024, with more than 15,000 participants. They compared different types of exercise—aerobic, strengthening, mind-body flexibility, neuromotor, and mixed—with control groups. His conclusion was clear: aerobic exercise is positioned as the best option in all aspects evaluated (pain, function, walking performance and quality of life), with especially evident benefits in the short and medium term.

Furthermore, the study confirms that all forms of exercise analyzed are safe: none caused more adverse effects than the absence of physical activity. Therefore, staying active is an effective treatment strategy without significant risks.

Although other modalities, such as mind-body exercise (for example, tai chi or yoga) or the neuromotor (which improves coordination and balance), may offer complementary benefits, the authors insist that they should not replace aerobic exercise as the main treatment.

In summary, specialists recommend that people with knee osteoarthritis incorporate walk, pedal or swim on a regular basis and adapted to their possibilities. And if any limitations prevent you from performing these exercises, other forms of structured activity can also be beneficial.