Find out how trimming down by just a few pounds can take a huge burden off your knees and hips, and prevent achy joints.
VIDEO TRANSCRIPT
You’ve probably heard that carrying too much weight is associated with a higher risk of heart disease and diabetes. But did you know it’s also linked to arthritis?
People who are overweight or obese are at greater risk for osteoarthritis of the knee.
And men in particular may be more likely to need a hip replacement from arthritis if they weigh too much.
Excess weight may also increase the risk of rheumatoid arthritis, perhaps by promoting inflammation.
Every upward click of the scale multiplies the strain on your joints.
Each extra pound you weigh puts about 4 extra pounds of force on the knees, hips, and ankles.
In someone who’s 50 pounds overweight, that adds up to an additional 200 pounds that the joints have to support with every step.
Not only does this make arthritis more likely. It can also cause the condition to progress more quickly and lead to more pain.
The good news is that losing weight does just the opposite:
It slows the progression of arthritis and reduces pain so you can get around more easily.
You don’t have to get skinny to see a benefit. If you’re overweight, losing just 10% of your body weight can lead to less knee pain from arthritis.
Don’t go on a drastic diet. Instead, focus on eating a healthful diet of fruits, veggies, lean meats, beans, low-fat dairy and whole grains. Limit refined carbohydrates and junk food, as well as portion sizes.
Also try to add 30 to 60 minutes of exercise most days. If you have arthritis, choose a workout that’s easy on your joints such as
Walking, using an elliptical machine, or doing water aerobics.
Check with your doctor first to make sure it’s safe to begin an exercise program.
Start slowly and gradually increase the intensity over time.
Also, ask your doctor about behavioral counseling or group programs in your area that can help make it easier to lose weight and keep it off.
By shedding pounds, you may hurt less from arthritis. If you hurt less, you’ll be able to move more. And if you move more, you’ll perhaps lose even more weight.
Most important, you’ll be healthier and feel better. All of which make the effort well worth it.