By Marc Dellière, Medical Consultant & Trainer – Specialist in Stress, Prevention & Integrative Health
"Losing strength can be the first step toward losing independence but it doesn’t have to be."
It's proven: exercise preserves your independence.
What if regular exercise was one of the best ways to protect against the loss of independence associated with knee osteoarthritis? Contrary to popular belief, appropriate physical exercise does not wear out your joints. It protects them. And the data is clear: a muscle-strengthening programme or supervised walking can reduce the risk of becoming dependent for essential daily activities by nearly 40%.
Why does it have this protective effect?
Because a joint that is well supported by strong muscles is better stabilised and less painful. The benefits of a well-designed training programme are numerous:
✔️ Reduced stress on cartilage
✔️ Improved joint stability
✔️ Reduced pain and stiffness
✔️ Preservation of independence in basic activities (getting up, washing, dressing, etc.)
What the FAST (Fitness Arthritis and Seniors Trial) study shows
This study followed 250 people aged 60 or over, all suffering from osteoarthritis of the knee but still independent, for 18 months. They were divided into three groups:
- Control (osteoarthritis education)
- Muscle resistance exercise
- Aerobic exercise (supervised walking)
Result: Both types of exercise reduced the risk of loss of independence by approximately 43%. The effects were even more pronounced among the most assiduous participants (up to a 62% reduction in risk).
Which exercises should be prioritised?
✔️ Targeted muscle strengthening: quadriceps, hamstrings, glutes
✔️ Functional exercises: chair against the wall, half squats, step-ups
✔️ Brisk walking or cycling (50–70% of maximum heart rate)
✔️ Gentle movement: tai chi, stretching, yoga
The key: regularity and progression, adapting sessions to any pain.
What the patient gains:
✔️ More strength
✔️ Better balance
✔️ Less pain
✔️ Less fear of falling
✔️More self-confidence
→ Result: less dependence for everyday activities
The right pace?
2 to 3 times a week, with a gradual increase, ideally supervised by a physiotherapist or an APA (Adapted Physical Activity) instructor.
Key takeaway
‘Inactivity weakens the joints more than osteoarthritis itself.’
Learn more about Xelflex® for joint health!
Scientific sources :
✍️ Exercise helps ease arthritis pain and stiffness: https://www.mayoclinic.org/diseases-conditions/arthritis/in-depth/arthritis/art-20047971#:~:text=Examples%20of%20aerobic%20exercises%20that,that's%20easier%20on%20your%20joints.
✍️ Benefits of Exercise for Osteoarthritis: https://www.arthritis.org/health-wellness/healthy-living/physical-activity/getting-started/benefits-of-exercise-for-osteoarthritis
✍️ Exercise Can Ease Osteoarthritis Pain: https://www.webmd.com/osteoarthritis/oa-exercises
✍️ Physical Exercise and the Prevention of Disability in Activities of Daily Living in Older Persons With Osteoarthritis: https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/649285
✍️ Penninx BW, Messier SP, Rejeski WJ, Williamson JD, DiBari M, Cavazzini C, Applegate WB, Pahor M. Physical exercise and the prevention of disability in activities of daily living in older persons with osteoarthritis. Arch Intern Med. 2001 Oct 22;161(19):2309-16. doi: 10.1001/archinte.161.19.2309. https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/649285
✍️ Knee Osteoarthritis Exercises: https://www.webmd.com/osteoarthritis/ss/slideshow-knee-exercises?ecd=wnl_spr_061725_remail&ctr=wnl-spr-061725-remail_lead_title&mb=0LLHi0MZl%40bGyS2XOIi%40Hw7W9SlMHoOnNxTWZ09qAHQ%3d
✍️ What Are the Treatments for Osteoarthritis? https://www.webmd.com/osteoarthritis/options-basics