Losing Weight
For people who are obese or overweight, losing weight will probably reduce pressure on the their knee joint. Release of the pressure can help eliminate or reduce symptoms and slow down the progression of disease. [2]
Exercise is necessary if you have knee arthritis. It can help you:
- Manage your weight
- Stay mobile
- Build up muscle power to support your knee joint
- Reduce stress
Suitable activities to reduce weight include low-impact aerobic exercise, like:
- Walking
- Cycling
- Swimming or other aquatic aerobics
- Strengthening, stretching, and balancing exercises
- Tai chi
- Yoga
Riding a stationary bike can also help in maintaining strength in the hamstring and quadriceps muscle groups without exerting pressure on your knee joints. These muscles are used, at the front and the back of the thighs, when a person stands up from a sitting position. These muscles also help to stabilize the knee joint.
A physical therapist or doctor can help you plan a suitable program.
Experts suggest working under a trainer or exercising with other individuals to help you stay motivated. You can do it simply by inviting a friend, family member, or neighbor to join you on a daily walk. This will make the activity or exercise a social event as well as a healthy workout.