5 Ways You Can Do Away With Obesity And Keep Your Joints Healthy
If one was to ask people to name a health problem related to obesity, chances of them mentioning a heart disease or diabetes would be common. However one of the diseases that is often ignored is arthritis. Carrying too much weight on one’s body directly puts mores stress on their joints, especially weight-bearing joints like the knees and the hips.
When you weigh more than you should, you’re putting more force on that cartilage. “When you put more force on the cartilage, it’s going to wear quicker,” says Dr. Mohan Desai, Orthopaedic Surgeon, KEM hospital, Parel-Mumbai who specializes in hip, shoulder, and knee.
A variety of studies have found connections between carrying extra body weight and having knee pain. Osteoarthritis which is the most prevalent form of arthritis and the leading cause of disability in India affects over 15 million Indians each year.
The good news is that small changes can make a big difference. In a recent study of overweight and obese people with knee osteoarthritis, those who lost weight with diet and exercise reduced their knee pain by about half. Losing weight is an important part of keeping your knees healthy. Let’s look at 5 tips that can help you keep obesity in check and consequently reduce your chance of joint problems.
1. Consult your doctor
Gaining a few pounds here and there is one thing, but more than 20 kilos than your normal weight is unhealthy. Before you start heavy workouts you need to consult an expert. If you already have knee pain, discuss types of activities with your doctor that might be safe for you. Delaying consultation may make the problem worse. Not only does the joint potentially become harder to repair, but one may also do permanent and irrevocable damage to the joint.
2. Be well informed
It’s extremely crucial for the patient and his family to do an in-depth research before opting for any surgery, if at all required. Patients who are not willing to live a compromised life can opt for total knee replacement surgery. Last few years have seen a dynamic change in the technology used for knee surgeries.
Good types of exercises for heavier people include walking — even for just a few minutes when you’re starting out — bicycling indoors or outside, and strength training to build stronger muscles. Be more active. Simply work more physical activity into your daily routine. Walk around while you’re talking on the phone (after all, that’s why they’re cordless!), play actively with your kids and make personal visits at work instead of using e-mail.
4. Maintain your weight
Obesity is a product of unhealthy eating and lack of exercise. You must work out every day for at least 30 min in order to combat this disease. This reduces your risk of developing osteoarthritis making you more flexible. Keep your BMI, cholesterol and weight in check.
5. Eat what is right for you
It is advisable to eat a balanced meal and not switch to yo-yo diet plans. This helps in avoiding muscle tears and maintains your muscle weight. This provides you a holistic and healthy life.
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