What are the benefits for Arthritis?
- Reduces pressure on your joints and improves joint function
- Eases pain and inflammation
- Joint surgery benefits
- Cuts risk of chronic diseases – such as diabetes, heart disease and stroke
Where to begin with Weight Loss!
Food Matters!
What you eat is key to achieving a healthy weight… for life! There are so many diets it can be confusing to determine which is the right one for you, but as long as you are including a wide variety of fruits, vegetables, whole grains, lean protein sources and healthy fats you are on the right track. Adopting a well-balanced, nutrient-rich diet is essential for weight management. How many serves you should be eating of these very important food groups vary for everyone, but a good rule of thumb is provided here on the Eat for Health Website, you can also check out some meal plans and recipes that are great for weight loss!
Exercise
Engaging in regular physical activity not only aids in weight loss but also strengthens muscles, improves joint stability, and enhances overall fitness. It is one of the best treatments for arthritis. Generally, you will need to do a mix of:
- flexibility: to maintain or improve the mobility of your joints and muscles. Examples include moving the joint as far as it can, muscle stretches and yoga.
- muscle strengthening: strong muscles help to support and take pressure off sore joints, strengthen bones and improve balance. An example is using weights, resistance bands or gym machines.
- fitness: to improve the health of your heart and lungs. These activities usually use the larger muscles in the body, rather than exercising a specific area, and may make you ‘puff’ a little. An example is brisk walking.
Make sure you consult with a healthcare professional before starting any exercise program to ensure it is safe and appropriate for your condition.
Find a local Exercise Physiologist
You can also download the printable Physical Activity information sheet here.
ANSW Exercises Resources
- Strength & Balance – online strength training classes
- Motion & Flow – online dance classes
- Warm Water Exercise classes – program developed specifically for people affected by arthritis
- Get Moving! Exercise Series: online exercise series with 4 levels you can do at home
- Exercise to Reduce Pain – Blog Post
Goal Setting
The most important part of weight loss! Setting goals that you can achieve is important for making changes especially when it comes to eating healthier, moving more and improving your health. Setting specific and realistic goals will not only help you focus on behaviours and skills that you want to change but also keep you on the road to success! Goal setting is an important foundation for building that motivation and staying committed. Beginning a weight loss journey can be very challenging, but no diet or weight loss program will work until you have clearly defined goals.
Access a goal-setting worksheet to start thinking about your own goals
- Do you want to lose weight?
- Do you want to eat more fruit?
- Do you want to be more active?
- Do want to be able to walk for longer periods?