As running challenges get more and more extreme, it can be easy to assume that unless you’re running seven marathon in seven days in seven different continents, you’re not really a runner. But the truth is that a smaller, manageable amount of exercise can make a big, lasting difference – as a new study in The Lancet proves.

What did the study find?

As with the best studies, the results were taken from a large data pool. Researchers examined existing data from studies conducted in Norway, Sweden, the US and the UK that included more than 100,000 participants.

Another plus for the study is that the date was based on device-measured physical activity and sedentary time, as opposed to self-reported activity data (which is more prone to bias and error).

After crunching the numbers, the researchers estimated how many deaths could have been prevented through small, daily lifestyle changes.

The conclusion? Adding just five minutes of moderate-to-vigorous exercise per day could help to prevent up to 10% of all deaths from any cause.

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Another easy came in the form of sitting less. Reducing sitting time by 30 minutes a day could, said the researchers, prevent up to 7% of deaths.

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What does this mean for us?

While these figures might look relatively small on paper, they are hugely significant in the context of the global population – and highlight the powerful health benefits of adding just a little bit of physical activity into your day.

When, according to the World Health Organization, 31% of adults and 80% of adolescents don’t meet the recommended levels of physical activity, it’s so important to know that small, daily changes are valid and can make a difference.

‘These results show that small steps can have a large impact,’ the study’s co-author Maria Hagströmer, told Health Management Magazine. ‘You don’t need to run marathons – just a few extra minutes of brisk walking each day can make a difference.’

‘Our study focuses on realistic changes. For many people, reducing sitting time or adding short bouts of activity is more achievable than large lifestyle modifications,’ added co-author Ing-Mari Dohrn.

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Hannah Bradfield is a Senior Health and Fitness Writer for Women’s Health UK. An NCTJ-accredited journalist, Hannah graduated from Loughborough University with a BA in English and Sport Science and an MA in Media and Cultural Analysis.  She has been covering sports, health and fitness for the last five years and has created content for outlets including BBC Sport, BBC Sounds, Runner’s World and Stylist. She especially enjoys interviewing those working within the community to improve access to sport, exercise and wellness. Hannah is a 2024 John Schofield Trust Fellow and was also named a 2022 Rising Star in Journalism by The Printing Charity.  A keen runner, Hannah was firmly a sprinter growing up (also dabbling in long jump) but has since transitioned to longer-distance running. While 10K is her favoured race distance, she loves running or volunteering at parkrun every Saturday, followed, of course, by pastries. She’s always looking for fun new runs and races to do and brunch spots to try.

Rick Pearson is the senior editor at Runner’s World UK. He’s been with the brand since 2017 and loves testing PB-friendly shoes for on and off road. Rick is a sub-three marathoner, 4-something miler and once completed 100 miles in less than 24 hours. He occasionally likes to remind people of these feats on the Runner’s World podcast, which he co-hosts.

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Rick’s running CV also includes racing a steam train over 14 miles (he won, narrowly) and a horse over a marathon (he lost, comfortably). 

There’s more than one way to get stronger. And, sometimes, less is more when it comes to building functional strength.

It all depends on your goals and your fitness level, a physical therapist explains. While some people will do best with heavy weights in their strength training plan, that doesn’t mean that’s the right approach for everyone.

For those who are focusing on building functional strength, as well as those recovering from an injury or navigating limited mobility, another option may be better.

Fitness Tip of the Day: How to Choose Between Dumbbells and Resistance Bands

You might assume that something with a constant level of weight (in the form of a dumbbell) is more effective for building strength.

And, while that is true sometimes, there are situations when resistance bands are actually the better choice, Erika Mundinger, an orthopedic clinical specialist and physical therapist, told TODAY.com recently.

When it comes to functional strength training, don’t overlook the value of resistance bands.

“Can you get toned, can you get strong, can you get a good workout with resistance bands and hit weight-loss goals? Absolutely,” she said.

Why It Matters

The difference between these two types of equipment comes down to the way they engage your muscles.

A dumbbell provides a isotonic resistance, which is a consistent, static level of resistance throughout the exercise, Mundinger explained. Meanwhile, because of the elasticity of resistance bands, the resistance they provide changes as you’re performing an exercise, which is known as isokinetic resistance.

“(When) I grab that resistance band to do a bicep curl toward me, that resistance is going to get harder on the top and easier as I bring my hand back down,” she said. “The more we are going through the motion, the resistance actually changes.”

But one approach isn’t inherently better than the other — they just strengthen your muscles differently.

So, to get the most effective workout, pay attention to what type of move you’re doing and what your overall goals are. That will help you select the best tool for the job.

How to Get Started

First, think about your fitness goals. If you’re interested in building functional strength, Mundinger recommended opting for resistance bands over dumbbells.

Using resistance bands naturally forces you to engage your stabilizing core muscles, Mundinger said, and the bands are especially helpful when coming back from an injury or working through a mobility limitation. People with lower back issues who can’t safely load their lumbar spine can still get a great strength workout by using resistance bands.

However, if you’re training for power or trying to add muscle mass, then you’ll need to progressively increase the weight you lift in the form of dumbbells, kettlebells or barbells, Mundinger said. That goal also requires tracking your progress, which is easier to do with weights than bands, she added.

But keep in mind that these two tools actually complement each other well. After using resistance bands, “when I go back to those big foundational moves like the bench press or the squat or the deadlift, I am stronger because I have those accessory muscles now engaging more,” Mundinger said.

TODAY’s Expert Tip of the Day series is all about simple strategies to make life a little easier. Every Monday through Friday, different qualified experts share their best advice on diet, fitness, heart health, mental wellness and more.

Last Updated:February 24, 2026, 08:00 IST

Exercise for arthritis pain may be “minimal and short-lived,” claims a new umbrella study, but rheumatologists say the full story changes everything.

A new 2026 review suggests exercise may offer only modest relief for osteoarthritis, but experts say consistency and the right approach can still make a difference. (Image-iStock)

Exercise has long been considered essential for osteoarthritis care. Recently, a new umbrella study suggests that its pain-relief may be short-lived. However, experts argue that consistency and strategy may matter far more than the numbers alone indicate.

When it comes to osteoarthritis care, exercise has been positioned as the first-line recommendation. Doctors not only prescribe it, but clinical guidelines reinforce it as well.

Patients have been encouraged to exercise and move more to preserve mobility, but a February 2026 study published in RMD Open has prompted fresh debate, suggesting exercise may offer only small, temporary improvements in pain and function.

Dr Sandeep Nagar, Consultant – Rheumatology at Yatharth Super Speciality Hospitals, Omega-1, Greater Noida, stresses that the numbers need context. “Expectations should be reframed rather than lowered,” he explains.

“Modern pain management prioritises functional capacity over achieving a ‘zero pain’ score. A 7-15 point reduction on a 100-point scale is considered a clinical success because it often enables patients to do significantly more despite some remaining pain.”

What Is Osteoarthritis, And Why Exercise Matters

Osteoarthritis is one of the most common degenerative joint diseases globally. It involves cartilage breakdown, leading to pain, stiffness, swelling, and limited range of motion. Knees, hips, and hands are most frequently affected, though any joint can be involved.

Since the condition is progressive and incurable, treatment focuses on symptom control and preserving function. Exercise has traditionally been central to that strategy. It enhances circulation, improves joint alignment, strengthens surrounding muscles, and reduces stiffness.

Over time, it can also help patients maintain independence and delay invasive interventions. Yet, the new ‘umbrella review’ raises an important question: Are those benefits as substantial as long believed?

What The Study Says

The February 2026 study, titled “Effectiveness of exercise to ease osteoarthritis symptoms likely minimal and transient,” conducted what researchers describe as an umbrella systematic review, an overarching analysis of existing systematic reviews and randomised clinical trials.

Researchers searched medical databases for relevant studies published up to November 2025. They included:

• Five systematic reviews involving 8631 participants
• Twenty-eight randomised clinical trials involving 4360 participants

In total, nearly 13000 patients were represented. The analysis examined exercise in hip, hand, knee, and ankle osteoarthritis.

It compared exercise against multiple alternatives, including no treatment, placebo, patient education, manual therapy, NSAIDs, corticosteroid injections, hyaluronic acid injections, arthroscopy, osteotomy, and joint replacement. The experiment aimed to determine whether exercise truly stands out as a first-line intervention.

What The Study Found

Compared with placebo or no treatment, exercise reduced pain by between 6 and 12 points on a 100-point scale. For knee osteoarthritis, effects were small and short-lived, with very low certainty of evidence. Larger and longer-term trials showed even smaller benefits.

For hip osteoarthritis, effects were negligible. For hand osteoarthritis, they were small. Exercise did not significantly outperform patient education, NSAIDs, steroid injections, or arthroscopy in improving function. In certain trials, surgical options such as osteotomy and total joint replacement delivered stronger long-term outcomes.

The researchers concluded:

“We found largely inconclusive evidence on exercise for osteoarthritis, suggesting negligible or, at best, short-lasting small effects on pain and function across different types of osteoarthritis compared with placebo or no treatment.”

They added that the findings “question the universal promotion of exercise therapy as the sole focus in first-line treatment.”

How Should Patients Interpret A 6-12 Point Drop?

To many readers, a 6-12 point reduction may sound unimpressive. But Dr Nagar emphasises that clinical impact is not solely about numerical magnitude. “Goals should shift from complete pain relief to improved quality of life and movement,” he says.

“Even modest reductions can increase walking tolerance, improve sleep, and reduce fear of movement. Exercise also raises pain thresholds biologically by activating the body’s endogenous opioid systems.”

Medication Vs Movement: Risk And Cost

One of the review’s notable findings was that exercise alone reduces pain at levels comparable to NSAIDs and corticosteroid injections. Dr Nagar argues this comparison strengthens, rather than weakens, the case for exercise. “Relying on medication over several years carries higher systemic risks and rising long-term costs,” he explains.

“NSAIDs are associated with renal and gastric complications and cardiovascular events. Opioids can lead to dependency and increased pain sensitivity. Exercise, when supervised and individualised, has a superior safety profile.”

He adds that long-term medication costs often escalate. “Chronic opioid users frequently incur nearly double the annual healthcare costs. Structured exercise can potentially save hundreds per year in medication expenses and thousands over a lifetime by reducing the likelihood of surgery.”

However, he cautions that exercise is dose-dependent. “Unlike pills, its benefits require consistent participation.”

Limitations Of The Study

Several limitations may have diluted the exercises’ apparent effectiveness.

All Exercises Were Grouped Together

Strength training, aerobic workouts, stretching, aquatic exercise, and tai chi were analysed collectively. These interventions differ substantially in intensity and physiological impact.

Evidence suggests aerobic and resistance training often outperform stretching alone. By averaging all modalities, stronger effects may have been obscured.

Supervised Vs Unsupervised Was Not Distinguished

Supervised programs generally yield better outcomes than unsupervised routines. Professional oversight improves adherence, progression, and technique. Dr Nagar notes, “The best outcomes occur with tailored, supervised exercise combined with pain education. Active movement consistently outperforms inactivity.”

Short Study Durations

In the umbrella review, many trials lasted approximately 12 weeks. As osteoarthritis is lifelong, long-term adherence could produce cumulative benefits not captured in short trials.

Exercise Dose And Intensity

Research suggests optimal benefits occur at around 150 minutes of moderate intensity exercise weekly. If participants exercised below that threshold, the measured effect may reflect insufficient dosing rather than efficiency. In the study, the dose of exercise was not fully accounted for.

When Does Surgery Become More Effective?

The review also found that exercise is less effective than joint replacement in certain groups, but surgery is not an early solution. Dr Nagar explains that total joint arthroplasty is recommended for symptomatic moderate-to-severe osteoarthritis (stage 3 or 4) that does not respond to comprehensive nonoperative care.

“Persistent pain, significant functional limitation, and clear radiographic joint damage despite exhaustive conservative management justify surgical intervention,” he says. “Exercise remains essential before and after surgery to optimise outcomes.”

Why Exercise Still Matters Beyond Pain

The study focused on pain and function, but exercise delivers systemic benefits that extend far beyond the joint:

• Weight management
• Improved mood
• Cardiovascular protection
• Better sleep
• Reduced diabetes risk
• Lower cancer risk

“These secondary health benefits must be weighed in shared decision-making,” the review authors themselves noted. Exercise may not eliminate osteoarthritis pain entirely, but it strengthens overall resilience.

Should Exercise Remain First-Line Recommendation?

Dr Nagar believes that exercise should remain the first-line recommendation. “Yes,” he says. “Exercise delivers long-term functional and structural benefits that medication cannot. Corticosteroid injections may provide rapid relief, but effects often diminish within six months. Exercise builds strength, improves joint mechanics, and supports cartilage health.”

Unlike medication that masks symptoms, targeted movement addresses biomechanical dysfunction. Repeated injections, he notes, may even contribute to tissue degradation over time.

How To Protect The Joints?

For those concerned about aggravating pain, structured warm-up and cool-down routines are essential. Dr Nagar recommends:

Warm-up (5-10 minutes):

• Light cycling or brisk walking
• Dynamic movements like leg swings, arm circles, or walking lunges

Cool-down (5-10 minutes):

• Gradual slowing to normalise heart rate
• Static stretches, such as hamstring or quadriceps stretches, are held for 10-30 seconds

The February 2026 umbrella review in RMD Open suggests that exercise appears to produce modest, sometimes transient reductions in osteoarthritis pain when analysed broadly.

As Dr Nagar emphasises, “The goal is not zero pain; it is better living.” Exercise may not be a miracle cure or eliminate pain entirely, but when tailored, supervised, and sustained, it remains one of the safest and most empowering tools available to people living with osteoarthritis.

Patients have been encouraged to exercise and move more to preserve mobility, but a February 2026 study published in RMD Open has prompted fresh debate, suggesting exercise may offer only small, temporary improvements in pain and function.

Advertisement

Dr Sandeep Nagar, Consultant – Rheumatology at Yatharth Super Speciality Hospitals, Omega-1, Greater Noida, stresses that the numbers need context. “Expectations should be reframed rather than lowered,” he explains.

“Modern pain management prioritises functional capacity over achieving a ‘zero pain’ score. A 7-15 point reduction on a 100-point scale is considered a clinical success because it often enables patients to do significantly more despite some remaining pain.”

What Is Osteoarthritis, And Why Exercise Matters

Osteoarthritis is one of the most common degenerative joint diseases globally. It involves cartilage breakdown, leading to pain, stiffness, swelling, and limited range of motion. Knees, hips, and hands are most frequently affected, though any joint can be involved.

Since the condition is progressive and incurable, treatment focuses on symptom control and preserving function. Exercise has traditionally been central to that strategy. It enhances circulation, improves joint alignment, strengthens surrounding muscles, and reduces stiffness.

Advertisement

Over time, it can also help patients maintain independence and delay invasive interventions. Yet, the new ‘umbrella review’ raises an important question: Are those benefits as substantial as long believed?

What The Study Says

The February 2026 study, titled “Effectiveness of exercise to ease osteoarthritis symptoms likely minimal and transient,” conducted what researchers describe as an umbrella systematic review, an overarching analysis of existing systematic reviews and randomised clinical trials.

Researchers searched medical databases for relevant studies published up to November 2025. They included:

• Five systematic reviews involving 8631 participants
• Twenty-eight randomised clinical trials involving 4360 participants

In total, nearly 13000 patients were represented. The analysis examined exercise in hip, hand, knee, and ankle osteoarthritis.

It compared exercise against multiple alternatives, including no treatment, placebo, patient education, manual therapy, NSAIDs, corticosteroid injections, hyaluronic acid injections, arthroscopy, osteotomy, and joint replacement. The experiment aimed to determine whether exercise truly stands out as a first-line intervention.

Advertisement

What The Study Found

Compared with placebo or no treatment, exercise reduced pain by between 6 and 12 points on a 100-point scale. For knee osteoarthritis, effects were small and short-lived, with very low certainty of evidence. Larger and longer-term trials showed even smaller benefits.

For hip osteoarthritis, effects were negligible. For hand osteoarthritis, they were small. Exercise did not significantly outperform patient education, NSAIDs, steroid injections, or arthroscopy in improving function. In certain trials, surgical options such as osteotomy and total joint replacement delivered stronger long-term outcomes.

The researchers concluded:

“We found largely inconclusive evidence on exercise for osteoarthritis, suggesting negligible or, at best, short-lasting small effects on pain and function across different types of osteoarthritis compared with placebo or no treatment.”

They added that the findings “question the universal promotion of exercise therapy as the sole focus in first-line treatment.”

Advertisement

How Should Patients Interpret A 6-12 Point Drop?

To many readers, a 6-12 point reduction may sound unimpressive. But Dr Nagar emphasises that clinical impact is not solely about numerical magnitude. “Goals should shift from complete pain relief to improved quality of life and movement,” he says.

“Even modest reductions can increase walking tolerance, improve sleep, and reduce fear of movement. Exercise also raises pain thresholds biologically by activating the body’s endogenous opioid systems.”

Medication Vs Movement: Risk And Cost

One of the review’s notable findings was that exercise alone reduces pain at levels comparable to NSAIDs and corticosteroid injections. Dr Nagar argues this comparison strengthens, rather than weakens, the case for exercise. “Relying on medication over several years carries higher systemic risks and rising long-term costs,” he explains.

Advertisement

“NSAIDs are associated with renal and gastric complications and cardiovascular events. Opioids can lead to dependency and increased pain sensitivity. Exercise, when supervised and individualised, has a superior safety profile.”

He adds that long-term medication costs often escalate. “Chronic opioid users frequently incur nearly double the annual healthcare costs. Structured exercise can potentially save hundreds per year in medication expenses and thousands over a lifetime by reducing the likelihood of surgery.”

However, he cautions that exercise is dose-dependent. “Unlike pills, its benefits require consistent participation.”

Limitations Of The Study

Several limitations may have diluted the exercises’ apparent effectiveness.

Advertisement

All Exercises Were Grouped Together

Strength training, aerobic workouts, stretching, aquatic exercise, and tai chi were analysed collectively. These interventions differ substantially in intensity and physiological impact.
Evidence suggests aerobic and resistance training often outperform stretching alone. By averaging all modalities, stronger effects may have been obscured.

Supervised Vs Unsupervised Was Not Distinguished

Supervised programs generally yield better outcomes than unsupervised routines. Professional oversight improves adherence, progression, and technique. Dr Nagar notes, “The best outcomes occur with tailored, supervised exercise combined with pain education. Active movement consistently outperforms inactivity.”

Short Study Durations

Advertisement

In the umbrella review, many trials lasted approximately 12 weeks. As osteoarthritis is lifelong, long-term adherence could produce cumulative benefits not captured in short trials.

Exercise Dose And Intensity

Research suggests optimal benefits occur at around 150 minutes of moderate intensity exercise weekly. If participants exercised below that threshold, the measured effect may reflect insufficient dosing rather than efficiency. In the study, the dose of exercise was not fully accounted for.

When Does Surgery Become More Effective?

The review also found that exercise is less effective than joint replacement in certain groups, but surgery is not an early solution. Dr Nagar explains that total joint arthroplasty is recommended for symptomatic moderate-to-severe osteoarthritis (stage 3 or 4) that does not respond to comprehensive nonoperative care.

Advertisement

“Persistent pain, significant functional limitation, and clear radiographic joint damage despite exhaustive conservative management justify surgical intervention,” he says. “Exercise remains essential before and after surgery to optimise outcomes.”

Why Exercise Still Matters Beyond Pain

The study focused on pain and function, but exercise delivers systemic benefits that extend far beyond the joint:

• Weight management
• Improved mood
• Cardiovascular protection
• Better sleep
• Reduced diabetes risk
• Lower cancer risk

“These secondary health benefits must be weighed in shared decision-making,” the review authors themselves noted. Exercise may not eliminate osteoarthritis pain entirely, but it strengthens overall resilience.

Should Exercise Remain First-Line Recommendation?

Dr Nagar believes that exercise should remain the first-line recommendation. “Yes,” he says. “Exercise delivers long-term functional and structural benefits that medication cannot. Corticosteroid injections may provide rapid relief, but effects often diminish within six months. Exercise builds strength, improves joint mechanics, and supports cartilage health.”

Advertisement

Unlike medication that masks symptoms, targeted movement addresses biomechanical dysfunction. Repeated injections, he notes, may even contribute to tissue degradation over time.

How To Protect The Joints?

For those concerned about aggravating pain, structured warm-up and cool-down routines are essential. Dr Nagar recommends:

Warm-up (5-10 minutes):

• Light cycling or brisk walking
• Dynamic movements like leg swings, arm circles, or walking lunges

Cool-down (5-10 minutes):

• Gradual slowing to normalise heart rate
• Static stretches, such as hamstring or quadriceps stretches, are held for 10-30 seconds

The February 2026 umbrella review in RMD Open suggests that exercise appears to produce modest, sometimes transient reductions in osteoarthritis pain when analysed broadly.

As Dr Nagar emphasises, “The goal is not zero pain; it is better living.” Exercise may not be a miracle cure or eliminate pain entirely, but when tailored, supervised, and sustained, it remains one of the safest and most empowering tools available to people living with osteoarthritis.

Advertisement

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