How to Prevent Knee Osteoarthritis by Losing Weight

Knee osteoarthritis (OA), a condition defined by the wearing away of cartilage between bones, is directly affected by body weight. Obese people are more likely to incur knee OA, and obese patients who already have it will further damage their knees if nothing is done. According to a study published in The Journal of Musculoskeletal Medicine, carefully planned weight loss is therefore highly recommended to prevent the occurrence or progression of knee OA. The following will guide you through an accessible plan to lose weight and reduce potential risks with your knees.

Instructions

• 1

  Consult a physician if you believe weight issues may be having an impact on your knees and could lead to knee OA. Or, if you already have knee OA and your physician hasn't yet recommended a weight loss plan, ask about one.

• 2

  Follow the physician's prescribed course of action and establish an exercise regimen that includes walking. Findings published in The Journal of Musculoskeletal Medicine show that moderate amounts of physical activity in multiple short sessions is more effective in reducing pain than excessively long training sessions.

• 3

  Integrate strengthening exercises for the lower extremities into your regimen, preferably in the same session as the aerobics (walking or other forms). One suggested workout is a 15-minute walk, done at a 5 or 6 intensity level, followed by strength-training exercises, then another 15-minute walk and finally a 5-minute cool-down walk with some stretches.

• 4

  Focus on the total energy expended in workouts rather than working toward a higher intensity level. Overworking out of your comfort zone every so often does not compensate for missing regular exercise sessions.

• 5

  Modify your diet to lower the intake of calories. When combined with increased physical activity, this will lead to a reduction in weight and could also strengthen muscles in the knees, which will create greater stability in the region and a lesser chance of knee OA.

• 6

  Set realistic goals when embarking on these weight loss plans. Modest weight loss (5 to 10 percent of total body weight) has been proven to lead to a significant reduction in the risk of disability and improvements in physical function. Patients following these plans should target similar goals instead of shooting for extremely drastic reductions in weight.