Can 6000 Steps A Day Keep Knee Arthritis At Bay
Study links one hour of walking daily with improved mobility
THURSDAY, June 12, 2014 — Walking the equivalent of an hour a day may help improve knee arthritis and prevent disability, new research suggests.
Because of knee arthritis, many older adults find walking, climbing stairs or even getting up from a chair difficult. But these study findings equate walking more with better everyday functioning.
“People with or at risk for knee arthritis should be walking around 6,000 steps per day, and the more walking one does the less risk of developing functioning difficulties,” said the study’s lead author, Daniel White, a research assistant professor in the department of physical therapy and athletic training at Boston University.
Every step taken throughout the day counts toward the total, he said. The key is to wear a pedometer and take up to 6,000 steps daily, he said.
“People usually average 100 steps per minute while they walk, so is roughly walking an hour a day,” White said. “It doesn’t seem to make a difference where the steps come from.”
For someone with knee arthritis who is just starting to exercise, White recommended setting 3,000 steps as a first goal.
The study of nearly 1,800 adults found that 6,000 steps was the threshold that predicted who would go on to develop disabilities or not. “If you wear a pedometer and get up to 6,000 steps, you’re in good shape,” White said.
An Hour A Day Can Keep Arthritis At Bay
May 4, 2014 By ARS Staff
People might be surprised to know how big of a difference you can make for your health if you are able to find little ways to stay more active throughout the day. These dont have to be strenuous activities either. Simply walking around during the commercials can do a lot more than you think.
We wanted to share this news because May just happens to be Arthritis Awareness Month! A brand new clinical study has found that staying active just one more hour per day can have a drastic impact on your arthritis symptoms in the long run.
Stop Eating An Unhealthy Diet
What’s your diet got to do with arthritis? Eating well and maintaining your ideal weight is especially important if you’ve got arthritis. Excess pounds can put lots of stress on weight-bearing joints, which is likely to make arthritis pain worse. Even moderate weight gain can stress joints that are already burdened by arthritis.
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Rheumatoid Friendly Shepherds Pie
- 2-3 cups leftover cooked chicken, turkey, sausage, or other cooked meat, diced or shredded
- 4 Tbsp lard or coconut oil, divided
- 1 cup diced onion
- 1 cup chopped mushrooms
- 1 cup peas
- Can also add broccoli and/or other vegetables
- Himalayan salt and pepper to taste
- 2 Tbsp arrowroot powder/starch
- 1 cup broth
- Place cooked meat in bottom of a large casserole dish.
- In a skillet, melt 2 Tbsp of lard or coconut oil.
- Add onions, carrots, celery, mushrooms, and seasonings. Cook around 10-12 minutes until softened, stirring occasionally. Adjust the heat so the vegetables dont brown.
- Stir in the peas, broccoli , then push everything to the outside of the pan.
- In the middle of the pan, add the remaining 2 Tbsp lard, and once its melted, stir in the arrowroot.
- Mix all together, add the broth, stir again to mix. Pour over the meat in the casserole dish.
- 1 small head cauliflower, chopped and steamed 6-8 minutes.
- Drain, and add to a food processor. Process until cauliflower is rice-like and smooth. Add 2 Tbsp coconut oil, 1/4 cup coconut milk, 2 Tbsp nutritional yeast, and salt to taste. Blend again to mix.
- Spread cauliflower over prepared food in the casserole dish, getting right to the edges.
- Bake uncovered at 350 F for 25-30 minutes.
Proper Oseteoarthritis Treatment Includes Exercise
There’s no cure for osteoarthritis, but there is a lot you can do to slow its progression, reduce pain, and maintain or improve function. Losing weight can be particularly helpful if you’re overweight or obese. You can often relieve pain with over-the-counter analgesics such as acetaminophen and nonsteroidal anti-inflammatory drugs , including ibuprofen and aspirin. The use of canes, splints, or braces may be necessary to protect a joint from further injury.
But if there’s one osteoarthritis treatment an individual with osteoarthritis should do every day, it’s exercise. Regular exercise strengthens muscles and improves flexibility and balance. It not only helps ease pain and stiffness but also improves overall health. It’s also good for your mood and for staving off other conditions prevalent in older age.
Exercise as an integral part of prevention and treatment of osteoarthritis, especially in people ages 65 and over. After reviewing the evidence, the group also concluded that moderate-intensity exercise does not as some have feared increase the risk for osteoarthritis.
Research suggests that older women may be able to prevent osteoarthritis pain by getting as little as one to two hours of moderately intense physical activity each week. Lack of exercise may contribute directly to osteoarthritis, especially by causing the atrophy of supportive and shock-absorbing muscles, such as those surrounding the knee.
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Exercise: Rx For Overcoming Osteoarthritis
Exercising may be the last thing you want to do when your joints are stiff and achy. But exercise is a crucial part of osteoarthritis treatment in order to ease pain and stay active.
Osteoarthritis is a chronic and progressive disease characterized by loss of the cartilage that covers and protects the ends of the bones where they meet at a joint. Without this protective coating, bone rubs against bone, causing irritation and inflammation. The result is pain and stiffness in the joint and often pain in the muscles and ligaments that surround it.
Osteoarthritis is the leading cause of disability in the United States. Nearly equal numbers of women and men have the condition, but women tend to develop symptoms after age 55, about 10 years later than men do. It most often affects the hips, knees, spine, and hands.
Because most people diagnosed with osteoarthritis are older about half of those over 65 have it to some degree it’s long been considered a normal part of aging that reflects a lifetime of wear and tear on cartilage. But experts now know that many factors besides age are involved. Osteoarthritis risk can be inherited. An injury or disease may also kick off the deterioration. The rate of progression depends on genetics, biomechanical forces, and biological and chemical processes, all of which vary from person to person.
Use A Supportive Device
People with arthritis will often avoid walking aids, which may make them feel old and frail. But the fact is that people who do so often walk less because they are either unsteady on their feet or afraid to place weight on a swollen joint. As such, avoiding these devices can make your condition worse.
Supportive devices are no longer limited to canes and walkers. People with knee arthritis can sometimes turn to a device known as an unloader brace, which selectively relieves pressure on the most damaged side of a joint. There are even rolling walkers that allow you to move more freely without the fits and starts of a standard walker.
While these newer devices won’t work for everyone, it may be worth speaking to your healthcare provider to see if they are the appropriate choice for you.
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Essential Supplements For Healthy Joints: Keep Arthritis At Bay
Though all of us know the significance of healthy joints and strong bones, most of us do not consider taking care of the same proactively, until a problem emerges. The function of strong bones and joints is not restricted to providing strength and balance to the body, but also to enable a correct posture and a great appearance.
What Are Some Low
First and foremost, you should consult your joint health doctor about which exercises are good for you specifically. Pay attention to how your body responds to different types of physical activity. Its normal to be sore for a day or two after exercising, but experiencing pain beyond that may be a sign that that particular exercise is not right for you.
Consider these 8 exercises for staying active with arthritis:
Yoga can help you improve your muscle strength, flexibility, and balance, while increasing respiratory endurance.
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Move It To Lose It: Keep Arthritis Pain At Bay By Staying Active
Arthritis affects around 52.5 million people in the US alone. Thats a large group of people that find themselves aching more than they used to. For many, it can be tempting to soothe your pain by avoiding exercise.
That mindset has proven to be folly, however. Several studies have shown that remaining sedimentary for too long can actually worsen your arthritis symptoms. It can be too easy to begin a cycle of avoiding physical activity as a form of pain management, becoming more stiff and achy due to lack of movement, and then further avoiding exercise because your joints have become too painful.
While working out will not cure your arthritis, the benefits are still substantial. Instead of furthering the pain in your joints, exercise has been shown to delay the worsening of arthritis pain. Introducing the right amount/kind of exercise into your life can improve:
Tips On Preventing Arthritis In Your Hands
Posted on 10/31/2020
Hands are some of the most useful parts of the body. They are required to carry out most activities, from simple chores to the most difficult tasks. Life can become very difficult when you are unable to use your hands effectively. There are many conditions that can cause the hands to lose their normal function. Arthritis is a common condition that has detrimental effects on the hands. The condition leads to pain and inflammation that makes it difficult to use the hands.
Arthritis is a condition that mostly affects the joints of the extremities. These include the wrists, fingers, hips, knees, and ankles. Fortunately, there are ways to prevent arthritis in your hands.
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Keep Warm But Not Too Warm
Layers are a smart way to dress for winter workouts. You need the warmth of many layers at first to keep your joints from suffering too much. As you move more, you can peel off the layers to just the right degree. Synthetic work-out wear is best, rather than cotton, which can trap moisture but not heat.
Make sure you take care of your hands and feet, too. Gloves and warm socks are a must in keeping the small joints of the fingers and toes from suffering. Your ears benefit from muffs or a close-fitting beanie and a scarf protects your nose.
Walk Daily To Keep Arthritis At Bay
Obesity can be a major cause of various health problems. It can significantly deteriorate the life quality of an individual. Arthritis is also one of the major health conditions that can be caused by obesity. Arthritis is a health condition that affects the musculoskeletal system. As people grow older, the risk of arthritis also increases. It can affect people of all ages but old people are at a greater risk.
People with this disease have trouble in moving their joints. They feel pain while walking, sitting, standing, and while performing day-to-day activities. The effects of this problem can vary in people. In some cases, it remains normal and tolerable and sometimes it becomes chronic and critical. It can also damage the eyes, skin, and other organs of a patient.
It occurs when some problem occur between two joints. There are ligaments present between two joints, which help them to move properly. It also holds the two bones and cartilage covers the joint bones, which helps the joint to work smoothly and painlessly. The capsule-like structure covers the joint and provides it sufficient lubricant and nutrition to move properly. In most of the cases, the problem occur when the lubricant present between the joints dries up and causes pain while moving the joint.
Coping with arthritis
Can walking up to couple of miles prevent arthritis?
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Stop Ignoring Your Physical Limitations
Just as there are people with arthritis who aren’t active at all, there are those who push beyond their limits. The trick is to pace your activities. Overdoing it is just as harmful as underdoing it.
Pushing your limits can increase pain and put you at higher risk of joint damage. Respect pain and choose activities with your physical limitations in mind.
Imagine Your Life With Less Pain
Working with a physical therapist will help you fight the negative effects of arthritis and return to doing what you love. Above all, physical therapy has been proven to reduce pain for people suffering from arthritis. According to one study, patients who participated in physical therapy for knee osteoarthritis experienced 50% more pain relief!!
Your physical therapist is your go-to source for information about living a full and active life with arthritis symptoms. Dont let arthritis pain stop you! Bay State Physical Therapy can help you move more and enjoy the activities you enjoy. today or to get started.
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Preventative Steps From Pain & Spine Physicians
Just because degenerative arthritis happens to older North Texans, doesnt mean its inevitable. There are a few things you can do as a youth to help prevent the disease from affecting your active life:
Watch Your Weight
Obesity is a significant problem due to the excess weight your joints must bear. Sustaining a healthy weight is one of the most important things you can do to prevent degenerative arthritis from occurring later in life.
Maintain an Exercise Regimen
Regular exercise is an excellent thing to prevent joints from getting stiff. Gaining even the slightest increase in muscles like your quadriceps can help keep arthritis at bay. Try utilizing bicycling, swimming, and other water exercises because they place the least amount of weight on the body and your joints.
Get Injuries Treated Promptly
If you can, avoid them at all costs, but we understand accidents happen. Be sure to get them checked out by a physician, and dont wait to heal on your own. Scar tissue can develop and impact your joints. Also, make sure you are correctly stretching before beginning your workout or playing a sport.
Keep a Proper Diet
When building your meal plan for the week, try to include good sources of omega-3 fatty acids and vitamin D. These two things can greatly reduce your risk of going through the pain of degenerative arthritis. Foods include salmon, eggs, walnuts, flaxseed, and more all help to keep inflammation in your joints lowered.
Make Some Winter Moves
Exercise is the key to keeping arthritis pain at bay all year long, but it can get tricky in the winter because many outdoor activities you typically enjoy arent options. But dont let that stop you. There are plenty of indoor activities you can do to take the place of your regular alfresco routine.
For instance, you can use a treadmill or stationary bike to mimic your outings in the park. If you dont have access to that equipment, you can walk indoors, use the stairs, or jog in place. Yoga is an excellent way to stay limber and pain-free, so follow along with a video or app to keep you moving.
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Avoid These Inflammatory Foods
Anti-inflammatory foods tend to be more satisfying than pro-inflammatory foods. The main reason for this is the combination of trans and saturated fatty acids. These fats increase inflammation thus leading to diabetes, obesity, and heart conditions.
If there is no balance between the omega-3 and omega-6s fats, the body is prone to inflammation.
Unfortunately, the University of Maryland Medical Center has found that the typical American diet contains 14-25 times more A Sweet Pea Chef than omega-3 fatty acids.
Carbohydrates and refined sugars are inflammation-causing agents, and their consumption should be limited in an anti-inflammatory diet. Instead of refined carbs, you should consume whole grains because they are important powerhouses of nutrition.
You can prevent the onset and return of systemic inflammation with an anti-inflammatory diet and regular physical activity.
To conclude, with an anti-inflammatory diet, active life, and restricted consumption of processed, toxic compounds you will keep the inflammation at bay.
Eat Well And Lose Weight
If youre overweight, now is a great time to resolve to lose it, because excess weight makes your arthritis worse. Being overweight adds extra stress to your painful joints and promotes inflammation, which also ups your pain and stiffness.
Dr. Kimes specializes in helping patients find their healthy weight under his expert supervision. Through proper nutrition, vitamin B12 and lipotropic injections, and bioidentical hormone replacement therapy, he can help you lose weight and improve your arthritis symptoms and your overall health.
But even if youre not overweight, eating well is critical to tamping down your arthritis pain. In addition to eating lots of vegetables and fruit, add foods that fight inflammation, like walnuts, green tea, salmon, and turmeric.
Also, studies show that vitamin D may help with cartilage regeneration, so taking a supplement gets you through the darker winter days when you cant soak in the sunshine.
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Dont Let Arthritis Pain Stop You
According to the Arthritis Foundation, arthritis affects over 50 million people and is the leading cause of disability across America. Arthritis pain can affect anyone at any age. As a result, it can also become downright debilitating for those who suffer from it. There are many important steps that people dealing with this condition can take to relieve their stiff and aching joints. Physical therapy is one of them!