- Each kilogram of weight lost takes several kilograms of load off your knees with every step.
- NICE advises weight loss for people with osteoarthritis who are overweight — losing 5–10% is likely to bring better results.
- Exercise is a core treatment for joint pain, not something to avoid.
Why weight affects your joints
Your knees and hips carry far more than your body weight when you move — walking, climbing stairs and getting up from a chair multiply the load. Research on people with knee osteoarthritis found that every kilogram lost reduced the load on the knee by about four kilograms per step. Fat tissue also releases inflammatory substances that may contribute to joint damage.
What weight loss can do
NICE guidance on osteoarthritis recommends weight loss for people who are overweight, noting that any loss is likely to help and that losing 5–10% of body weight is likely to give better results for pain and function. For many people that means walking further, sleeping better and relying less on painkillers.
Joint-friendly ways to stay active
- Strengthen the muscles around the joint: stronger thighs and hips take load off knees and hips. Our strength training guide includes chair-based options.
- Low-impact cardio: swimming, aqua aerobics, cycling and cross-trainers are easier on the joints than running.
- Little and often: several short walks may suit you better than one long one.
- Pain is a guide: some discomfort while exercising is normal, but pain that is much worse the next day means you should ease back.
Getting support
Your GP or a physiotherapist can help with a tailored exercise plan and pain relief. If your BMI is 30 or more, or 27 or more with a weight-related condition, you may also be eligible for a medical weight-loss programme.
Not sure if medical weight loss is right for you?
Our free online assessment takes about five minutes. A GPhC-registered prescriber reviews it and only recommends treatment if it is safe and suitable for you.
Start the free assessmentFrequently asked questions
Will losing weight stop my knee pain?
It often reduces pain and improves movement, though it may not remove it completely. Combining weight loss with strengthening exercise gives the best results.
Is it safe to exercise with osteoarthritis?
Yes. Exercise is one of the main recommended treatments. Start gently, build up gradually, and ask a physiotherapist if you are unsure.
Can I lose weight if I can’t exercise much?
Yes. Most weight loss comes from changes to what you eat. Gentle activity still helps your joints, mood and muscle strength.
This page is general health information. It does not replace advice from your GP or another healthcare professional who knows your history. If you have symptoms that worry you, contact your GP or NHS 111; in an emergency call 999. Prescription treatment is only supplied after an assessment by a registered prescriber.