Osteoarthritis affects approximately 27 million Americans. Fortunately, there are steps you can take that can reduce your risk.

If you have early symptoms of osteoarthritis (OA)—a twinge of pain after taking a walk or a grinding or clicking sound coming from your knees when you walk upstairs—you may think there’s nothing you can do to stop the progression of this debilitating disease.

“But it’s never too late to take action that can keep your joint pain from becoming a major problem. Just commit yourself to a program of regular physical activity and drop a few pounds,” says Patience White, M.D., chief public health officer of the Arthritis Foundation in Atlanta.

OA Essentials
OA is characterized by the breakdown of the joint’s cartilage, the part of the joint that cushions the ends of the bones and allows easy movement of joints.

“This breakdown causes the bones to rub against each other and the joint to swell, causing stiffness, pain, and loss of movement in the joint,” says White.

Although the condition usually begins after age 40 and progresses slowly, it’s a major cause of disability and reduced quality of life due to the loss of joint function and pain.

Even so, recent studies have found losing weight and getting regular physical activity can reduce the risk of developing the disease.

“In fact, if you’re overweight and don’t exercise, your risk of getting osteoarthritis in your lifetime is one in two—that’s a huge risk,” says White.

Fortunately, the research also indicates if you are overweight, losing as few as 11 pounds can cut the risk of developing knee osteoarthritis by 50 percent for women, and dropping as little as 15 pounds can cut knee pain in half among those with the disease.

The Power of Movement
As simple as it sounds, regular, moderate physical activity is the key to preventing worsening pain and disability of OA.

“Physical activity is as close to a magic bullet as anything we have,” says White. “It keeps joints flexible and maintains and improves muscle strength; and unlike medication, it has no side effects.”

Low-impact sports and formal workouts are useful, but no more so than a regular walking regimen that includes a stretching component.

If you’ve been sedentary, start with five- to 10-minute walks several times a day, gradually working your way up to a total of 2.5 hours a week.

“This can be done by walking 30 minutes a day for five days, or 15- to 20-minute sessions several times a day, every day, if you prefer,” says White. “The goal is to strengthen the muscles in your legs and around your knees and hips—how you get there is up to you.”

See Your Doctor
If you have arthritis symptoms— pain, stiffness, or swelling in or around a joint—for more than two weeks, see your doctor.

“Getting the right treatment requires getting the right diagnosis,” White advises. “Depending on the severity of your symptoms, you may benefit from taking an over-the-counter or prescription pain reliever. But if you lose extra pounds and stick with the right exercise program, you may be able to manage your condition without the expense and risk of medicine—a clear benefit to both your budget and well-being.”

Barbara Floria spoke with Patience White, M.D., chief public health officer of the Arthritis Foundation in Atlanta. For more information, visit www.arthritis.org and click on “Events & Programs” then on “Life Improvement Series.”

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