New Year’s Resolutions – Loosing Weight and Exercising Often

April 2, 2014

January 1 brings the promise of a new year.  What were your New Year’s resolutions?  Have they already been abandoned?   Many people hope to loose weight , exercise more, and quit smoking in the new year, but soon give up.   These resolutions require lifestyle modifications and are difficult to accomplish.

As an orthopaedic surgeon, I am frequently asked what can be done to improve pain from arthritis without surgery.   Many patients are eager to pursue a more “natural solution” to their pain than prescription pills, injections, or surgery.   Although certainly not easy, adhering to that New year’s resolution of loosing weight and exercising often benefits your aching joints as much as it does your general health and well being.

How does your weight affect your joints?  People who are overweight wear out their joints faster then those who are at their ideal body weight.  Going up and down stairs puts a force on your joints five times your body weight. Overweight and obese patients undergo knee replacement at a higher rate and at a younger age.  Complication rates after joint surgery are much higher in patients who are extremely overweight.

Will loosing weight make arthritis go away – no of course not.  But by decreasing the forces placed across the knee joint many people are amazed how much better their backs, hips, knees, and ankles feel after they loose weight.

Exercise is an important component of joint health.   Muscles move your joints. Strong muscles help to decrease the stress on joints. Can you stand on one leg without loosing your balance? Can you do 10 sit ups and pushups? Can you do 50 straight leg raises?  Walking and swimming improve cardiovascular fitness, but strength training is an important component in building muscle.   Even if you need surgery to replace a worn out joint, improving muscle strength is an important part the rehabilitation process.

Keeping those New Year’s resolutions is not an easy task.  Do not try to do it on your own.  Enlist the support of friends, neighbors, relatives who likely have similar resolutions of their own this year.  Discuss your plans for weight loss and exercise with your medical doctor.   Nutritionists and physical therapists can provide expertise in helping you achieve these goals safely.   While there is no magic solution to make your joint pain disappear completely or instantaneously, weight loss and strengthening often provide surprising relief from joint pain without pills or surgery.