According to new research published in The BMJ in October 2025, aerobic exercise—particularly walking, cycling, and swimming

According to new research published in The BMJ in October 2025, aerobic exercise—particularly walking, cycling, and swimming—has been confirmed as the most effective form of exercise for knee osteoarthritis pain relief and improved joint function

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new research published in The BMJ in October 2025, aerobic exercise

Core Findings of the 2025 BMJ Study,

Researchers reviewed 217 randomized controlled trials involving more than 15,600 participants with knee osteoarthritis.

The study compared different exercise types—aerobic, strengthening, flexibility, neuromotor, and mind-body programs—over both short- and long-term treatment periods.bmj+2

They found that:

Aerobic exercises (walking, cycling, swimming) were most effective for reducing pain, improving joint function, and enhancing quality of life across all time frames.
Mind-body exercises (like Tai Chi) showed strong short-term benefits for improving movement and balance.
Strengthening and flexibility routines provided complementary advantages but did not match the overall impact of aerobic workouts.news-medical+2

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Why Aerobic Exercises Work Best

Aerobic activity increases blood flow to the knee, strengthens supportive muscles, and reduces inflammation.

It also aids in weight control, which lowers mechanical stress on the joint. Unlike high-impact workouts, walking, cycling, and swimming keep motion steady and safe, minimizing further cartilage wear.independent+2

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Other Notable 2025 Findings

A secondary network meta-analysis published in June 2025 added more nuance: Pilates ranked as the most effective exercise for overall knee function improvement, while Tai Chi was best for reducing pain intensity.

However, the broader BMJ review emphasized that aerobic activity should remain the foundation of osteoarthritis exercise therapy.pubmed.ncbi.nlm.nih+3

Recommendation Summary

For people with knee osteoarthritis:

Prioritize aerobic activity — start with 20–30 minutes of walking, cycling, or swimming most days of the week.
Combine with gentle strength and flexibility work to stabilize the joint.
Include balance and coordination exercises like Tai Chi or Pilates as supplementary routines.pmc.ncbi.nlm.nih+2

In essence, the 2025 BMJ research confirms aerobic exercise—especially walking, cycling, and swimming—as the gold standard for managing knee osteoarthritis pain safely and effectively.

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