Arthritis refers to inflammation of the joints that can cause pain, stiffness, and swelling. This can make daily tasks like walking, climbing stairs, dressing, writing and even typing/technology use challenging. The two most common types are osteoarthritis, which results from wear and tear, and rheumatoid arthritis, an autoimmune disorder.
According to the Centers for Disease Control and Prevention (CDC), people of all ages, genders and ethnic backgrounds can get arthritis. This condition affects over 54 million adults in the US, making it a common cause of disability.
Arthritis prevention is on my personal radar, as many members of my family had arthritis and I am starting to notice stiffness in my knees and increased challenges with grip related tasks like opening jars. Thankfully, there are steps we can take to reduce risks of getting arthritis and help manage the condition if you have it.
The Arthritis Foundation offers the following tips to reduce the risk of getting arthritis:
- Maintain a Healthy Weight: Extra weight puts more stress on your joints, especially your knees, hips, and spine. Losing even a small amount of weight can reduce your risk of developing arthritis.
- Eat a Balanced Diet: Incorporate anti-inflammatory foods such as fruits, vegetables, nuts, and fish. Omega-3 fatty acids found in fish can help reduce inflammation in the body.
- Stay Physically Active: Regular physical activity strengthens muscles around your joints, reducing the risk of injury and arthritis.
- Protect Your Joints: Avoid repetitive motion and high-impact activities that can stress your joints. Use proper techniques when lifting heavy objects to prevent joint damage.
- Avoid Injury: Joint injuries can increase the risk of arthritis later in life. Wear protective gear during sports and exercise to avoid joint injuries.
If you have arthritis regular activity can help manage the condition.
- Engaging in Low-Impact Aerobic Exercise: activities like walking, swimming, or cycling is recommended to help manage arthritis by reducing pain and stiffness. The CDC specifically suggests that individuals with arthritis aim for at least 150 minutes of moderate aerobic activity per week.
- Strength Train: Building muscle around the joints using resistance bands or light weights can provide extra support. Exercises such as leg lifts, bicep curls, and seated rows are beneficial, with a recommendation to perform strength training exercises twice a week. Source: Arthritis Foundation
- Stretch to preserve/increase flexibility: Incorporating daily stretching and activities like Barre, Pilates, Tai Chi and foam rolling can improve flexibility and joint range of motion. Source: Mayo Clinic
Whether it’s managing arthritis, improving flexibility, or simply prioritizing wellness, consistency is key.
Start with small steps and gradually build momentum towards your health goals.