As obesity becomes more common, so does arthritis. From 1978 to 2002, the correlation between obesity and arthritis rose from just 3% to 18%; a person with obesity is almost 60% more likely than a person of a healthy weight to develop arthritis (Obesity Action, undated). A large study looking at the link between weight and joint health noted that overweight men had a 42% higher chance of developing osteoarthritis compared to those of a healthy weight, and women with a BMI over 25 were also more susceptible than women with a normal-range BMI (Obesity Action, undated). BMI is a persons’ weight in kilograms, divided by the square of height in meters – and can be used as an indicator of body fatness (CPC, 2017).

As mentioned above, being overweight puts an extra strain on your joints. Losing this weight will not only help your joints work under less pressure but will also make exercise easier and more enjoyable.

Regular exercise will help to strengthen the muscles around the joint, taking some of the strain away from it and increasing your range of movement. Exercise has also been proven to help maintain bone strength, make sleeping easier, and improve your balance and quality of life (Centers for Disease Control and Prevention, 2015).

It’s important to speak to your doctor about an appropriate exercise routine, as they will already know the severity and pain points of your condition. Beyond this, the types of exercise you do are entirely up to you and what you are comfortable with. Many choose to do swimming as the weightlessness provided by the water can be very soothing for aching joints. Other low-impact activities include walking and cycling. Walking the dog is a great excuse to get out the house, and hikes with friends or going to the gym together can all help. Remember to always stick to what is suitable for you and don’t push yourself too hard.

Your diet can, in fact, have an effect on your joint health. There are plenty of foods that have been found to increase bone strength. This includes fresh fish that is packed with omega-3s, dairy which has plenty of bone-strengthening calcium, as well as cherries, broccoli and red peppers which are full of vitamins. Oatmeal is also linked to lowering levels of inflammation, which can help to reduce pain. (Web MD, 2014). There are also foods that can have the opposite effect. Cutting down on the amount of processed food in your diet can reduce inflammation and actually help to restore the body’s natural defenses (Icahn School of Medicine, 2009).