Healthy Knees Could Be Just a Walk Away

Do you have knee pain? As an older adult, it’s not uncommon to suffer from knee osteoarthritis. In fact, osteoarthritis is the most common form of arthritisin adults over the age of 50, affecting some 32.5 million Americans. The risk of developing osteoarthritis increases as we age.

When you have osteoarthritis, the cartilage within your joint breaks down and the underlying bone can change over time. Symptoms include pain, stiffness, and swelling.

“Until this finding, there has been a lack of credible treatments that provide benefit for both limiting damage and pain in osteoarthritis,” said rheumatologist and lead author of the research,Dr. Grace Hsiao-Wei Lo.

The Study

The study looked at more than 1,000 people over the age of 50 with various amounts of knee pain. Some of these study participants walked for exercise; others did not.

By the end of the study period, 37% of the non-walkers reported new and consistent knee pain. In contrast, only 26% of the walkers reported new pain. The walkers also showed less overall damage in their knees.

"Everyone's always looking for some kind of drug,”saidDr. Lo. “This highlights the importance and likelihood that interventions for osteoarthritis might be something different, including good old exercise."

Other benefits of walking

Exercising doesn’t have to be complicated. On top of being free and accessible for most people, walking as a way to stay fit offers many other benefits as well.

Regular, brisk walking for at least 30 minutes can help:

• Improve your mood, memory and cognitive function
• Reduce stress
• Reduce body fat and support a healthy weight
• Improve your heart health
• Increase your energy levels
• Strengthen your bones
• Lower high blood pressure and cholesterol
• Boost muscle strength and endurance
• Improve balance
• Control conditions like diabetes and arthritis

The myriad benefits that come with walking make it an easy fitness choice for many older adults.

• Walker: A traditional walker has four legs and must be picked up and moved with each step you take. Standard walkers are best if you are only traveling short distances, or balance and stability are your main reasons for needing mobility assistance. People who fall forward find this type of walker most useful.
  Walkers have a light weight, adjustable frame for comfort and safety. Most are collapsible and can fold up for easy storage and transport.
• Hand grips can be made of plastic, foam or other materials (like gel), and come in different sizes for the most comfort.
• Rubber tips on the bottom of the legs keep the walker from slipping or moving while you put your weight on it.
• Two-Wheeled Walker: These are similar to a traditional walker, except they have two wheels on the front legs. This allows you to put your weight on the walker while moving, with the rubber tips on the back legs preventing the walker from rolling.
• Rollator: A rollator, or “wheeled walker,” has wheels on the bottom of the legs and can be rolled as you walk and are typically recommended if you need minimal support while walking. They may also be more helpful for those who do not have arm or upper body strength to lift and use a traditional walker.
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• Hemi Walker: These walkers allow you to lean on just one side for support. Often these are best for people with little or no use of one arm or hand, such as after a stroke. They are larger and considered more stable than a cane, though are half the size of a traditional walker.