Nearly 30 per cent Indians suffer from knee osteoarthritis, a degenerative joint diseases of knee, says Indian Journal of Orthopaedics, 2016. Knee osteoarthritis typically occurs as a result of wear and tear, and progressive loss of the articular cartilage, a thin layer of specialised connective tissue at knee. Often woman’s hips are wider than men’s, putting more stress on outside of knees causing more pain, finds the journal Osteoarthritis Cartilage, 2014.

 

Cases of knee osteoarthritis could be prevented by taking appropriate care, measures and awareness. A latest research by Dr. Grace Hsiao-Wei Lo and colleagues in Baylor College of Medicine finds that walking as an intervention can slow the damage that occurs within the knee joint. Walking as an exercise can reduce new frequent knee pain and help people aged 50 and older diagnosed with knee osteoarthritis, notes the study. Walking can also help someone who is already affected by knee pain. When you walk regularly, you have 40 per cent reduced chances of frequent knee pain when compared to non-walkers, states the study.

 

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How long should I walk with knee pain?

When 27 patients with knee osteoarthritis were made to perform two separate walking exercise sessions, the results indicated that interval walking was better than the continuous walking. “While continuous walking can result in increased knee pain, interval walking, preferably in three 15-minute bouts of walking exercise separated by 1-hour rest periods did not lead to increased knee pain,” finds Gait & Posture, 2017.

 

Other health benefits of walking

Improved cardiovascular health: Walking controls several cardiovascular disease (CVD) factors including cholesterol. Walking reduces low-density lipoprotein cholesterol (LDL), also known as the bad cholesterol, to benefit overall heart health, finds Statpearls.

 

Decreased risk of obesity: Walking helps in significant weight reduction. In a study conducted by Journal of Nutrition, 2017 people aged 40 years who participated in 12-week walking intervention found a significant reductions in body weight and fat mass.

 

Lowered blood sugar levels: Three 15-minute bouts of moderate postmeal walking significantly improves 24-hour glycemic control in older people at risk for impaired glucose tolerance, says Diabetes Care, 2013.

 

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Reduced risk of certain cancers: A study that reviewed the data of over 40k walkers from U.S. National Walkers’ Health Studies finds a decreased risk of fatal brain cancer, says Medicine and Science in Sports and Exercise, 2014.