Take “sitting breaks.”
Both standing and walking put extra stress on your knee and hip joints. If you need to be on your feet for long periods, take sitting breaks. If you can, put your feet up.
Losing Just 1 Pound May Help Your Joint Pain
If you’re overweight, dropping a few pounds can ease the pressure on your knees and hips.
And, of course, losing excess weight has lots of other health benefits, including reduced risk of heart disease, diabetes, and other diseases, increased energy, better sleep, improved mood, and much more.
When was the last time you had only a half-cup of ice cream on your cone? Or a spaghetti dinner with just a fist-sized serving of pasta? Believe it or not, these are standard portion sizes for these foods.
So what does a portion look like?
To eat healthy, you have to understand serving size.
You don’t need to go hungry trying to lose weight! In fact, there are ways to create bigger, more filling versions of your favorite meals without adding calories. One approach is to add more water-rich foods to your meals. Foods that have higher water content—such as fruits, vegetables, cooked grains, soups, and stews—usually pack fewer calories in each bite. Try building your meals around more of these foods and cutting back on some of the high-fat ingredients. The result? You can cut calories but still eat enough to feel satisfied.
Half of a bologna and cheese sandwich with mayo on white bread
Whole sandwich with reduced-fat ham and cheese, mustard, higher-fiber bread—and fresh vegetables added
Small conventional chicken Caesar salad
Large chicken Caesar salad with lower-fat Caesar dressing, less cheese, more veggies, and high-fiber pita instead of croutons
Small conventional macaroni and cheese
Large gourmet mac-and-cheese made with whole-wheat pasta, nonfat milk, reduced-fat cheese, and less butter—with veggies for added nutrients
By choosing the right foods, you can eat more–not less–and still lose weight.
Eating fewer calories is one way to lose weight. Burning more calories with physical activity is the other.
Activity can mean more than workouts or special exercises. In fact, you may already do a number of things that may not seem like “exercise” but that do burn calories, such as cleaning the house, walking the dog, even dancing! You may also want to try a wearable fitness tracker to see just how active you are each day!
Here are some easy ways to add more steps to your day:
*Note that these calorie counts are averages; the amount you burn depends on your gender and current weight.
Grab every chance to walk—even if it’s just for a few minutes. You’ll be burning more calories.
If you do nothing to manage your arthritis, it usually gets worse over time. However, by making tiny changes to your most basic actions and by avoiding further joint injuries, you can help prevent more joint damage and pain.