I Have
Arthritis - How Do I Lose Weight?
By Nathan
Wei
Patients with arthritis, particularly osteoarthritis (OA), need to
maintain weight at an ideal level. Ideal body weight is
dependent on what your body mass index (BMI) is.
To calculate ideal body weight, here is how to calculate body mass
index or BMI.
The formula is:
BMI = weight (in pounds) x 704 divided by [height (in inches) X height
(in inches)]
Weight categories:
BMI
Underweight
30
Why
is weight so important for
arthritis? Studies have shown
that overweight or obese women who lose about 11 pounds (2 BMI units)
decrease the risk of having OA of the knees by 50 per cent.
Gaining 11 pounds increases the risk of knee OA by 28 per cent.
While the correlation with symptoms is still uncertain, it seems clear
that there is added stress on the body with excess weight.
For instance the force exerted on the hip and knee during walking is
about three times one’s body weight. Overweight and
obese people could conceivably be increasing damage to
cartilage. Alteration of gait- the way one walks- would also
have detrimental effects on the weight-bearing joints. Obese
people do tend to alter their gait.
Some evidence suggests that obese people also have circulating hormones
and growth factors that also could aggravate the development of OA.
Weight loss is simple… but not easy. Essentially
you have to take in fewer calories than you use up. That
means a combination of diet and exercise is what is required.
It may be as simple as avoiding high fat snacks and limiting portion
size. Men over the age of 50 should reduce caloric intake to
1,800 calories a day while women over the age of 50 should limit their
caloric intake to less than 1,400 calories a day. If this is
combined with a moderate exercise program, weight should come off at a
rate of 1 to 2 pounds a week.
Exercise is key. Exercise not only helps with weight control
but it can also strengthen the muscles that protect joints.
You should start slow but aim for 30 to 40 minutes 6 days a week as an
eventual goal.
Aerobic exercise such as walking, riding a stationary bike, using an
elliptical trainer or cross country ski machine may all be
helpful. Swimming is another great form of exercise as is a
rowing machine. (Avoid using a rower if you have low back
problems.)
Weight training is helpful. And stretching should also be
considered as an important component of any exercise program.
Tai chi is a useful form of exercise for some people.
ideal level. Ideal body weight is dependent on what your body mass
index (BMI) is.
To calculate ideal body weight, here is how to
calculate body mass index or BMI.
The formula is:
BMI = weight (in pounds) x 704 divided by [height
(in inches) X height (in inches)]
Weight categories: BMI
Underweight <18.5
Normal 18.5-24.9
Overweight 25-29.9
Obese >30
Why is weight so important for arthritis? Studies
have shown that overweight or obese women who lose about 11 pounds (2
BMI units) decrease the risk of having OA of the knees by 50 per cent.
Gaining 11 pounds increases the risk of knee OA by 28 per cent.
While the correlation with symptoms is still
uncertain, it seems clear that there is added stress on the body with
excess weight.
For instance the force exerted on the hip and knee
during walking is about three times one’s body weight.
Overweight and obese people could conceivably be increasing damage to
cartilage. Alteration of gait- the way one walks- would also have
detrimental effects on the weight-bearing joints. Obese people do tend
to alter their gait.
Some evidence suggests that obese people also have
circulating hormones and growth factors that also could aggravate the
development of OA.
Weight loss is simple… but not easy.
Essentially you have to take in fewer calories than you use up. That
means a combination of diet and exercise is what is required.
It may be as simple as avoiding high fat snacks
and limiting portion size. Men over the age of 50 should reduce caloric
intake to 1,800 calories a day while women over the age of 50 should
limit their caloric intake to less than 1,400 calories a day. If this
is combined with a moderate exercise program, weight should come off at
a rate of 1 to 2 pounds a week.
Exercise is key. Exercise not only helps with
weight control but it can also strengthen the muscles that protect
joints. You should start slow but aim for 30 to 40 minutes 6 days a
week as an eventual goal.
Aerobic exercise such as walking, riding a
stationary bike, using an elliptical trainer or cross country ski
machine may all be helpful. Swimming is another great form of exercise
as is a rowing machine. (Avoid using a rower if you have low back
problems.)
Weight training is helpful. And stretching should
also be considered as an important component of any exercise program.
Tai chi is a useful form of exercise for some people.
Dr. Wei (pronounced “way”) is
a board-certified rheumatologist and Clinical Director of the
nationally respected Arthritis and Osteoporosis Center of Maryland (http://www.aocm.org).
He is a Clinical Assistant Professor of Medicine at the University of
Maryland School of Medicine and has served as a consultant to the
Arthritis Branch of the National Institutes of Health. He is a Fellow
of the American College of Rheumatology and the American College of
Physicians. For more information on arthritis and related conditions,
go to: http://www.arthritis-treatment-and-relief.com/arthritis-treatment.html
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