Can losing weight prevent arthritis? The answer is yes. According to Feirson, a foreign scholar, if the body mass index (BMI) is reduced by two units, the risk of knee arthritis can be reduced by 50%.
Obesity and plastic surgery
According to the report of American Orthopedic Medical Association, compared with normal people, the risk of overweight people needing artificial knee replacement due to joint diseases is 20 times higher. If a traumatic fracture happens unfortunately, the severity of the fracture is higher than that of the average person. Obesity itself will also increase surgical complications, and often the surgical effect is not good, including high infection rate, venous embolism, loose internal fixation, artificial joint wear and so on, which will reduce the service life. In addition, obese people often suffer from diabetes, heart disease or liver disease, and such medical diseases will also increase the risk of anesthesia and complications before and after surgery, and will also extend the hospital stay.
Exercise and weight management
Proper weight loss is the first step to protect bones and joints, and "diet control+moderate exercise" has always been the healthiest and most effective way to lose weight. If you only lose weight by dieting or fasting, then the components of losing weight will be: adipose tissue (70-80%) and muscle tissue (20-30%); This effect is hard to last and harmful to health. The ideal way to lose weight needs the cooperation of diet and exercise. The components of losing weight are: adipose tissue (above 95%) and muscle tissue (below 5%).
In addition, dieting to lose weight will reduce the body's basal metabolic rate and reduce calorie consumption, but it will easily lead to weight gain, which is not worth the candle. After aerobic exercise, the heat will continue to burn. According to the intensity of exercise, it usually burns 4 or 5 hours after exercise, and the longest burning time is 48 hours.
Appropriate exercise is recommended.
According to the American Sports Guide 20 18, it is suggested that ordinary adults should do 150 ~ 300 minutes of moderate-intensity aerobic exercise or 75 ~ 150 minutes of high-intensity aerobic exercise every week, as well as muscle training twice a week (such as weight lifting or push-ups) to improve the basal metabolic rate and help maintain their body shape. According to the definition of the World Health Organization, moderate-intensity exercise (about 3 ~ 6 mets) includes activities such as walking, dancing, gardening, doing housework, cycling or swimming at normal speed. High-intensity aerobic exercise (greater than 6METs) includes running, mountain climbing, competitive sports, carrying heavy objects greater than 20 kg, fast cycling or swimming. [Note: METs (Metabolic Equivalent) is the quantification of aerobic exercise intensity, and 1 MET represents energy consumption during sitting. 〕
conclusion
We emphasize sitting less and exercising more. Any time, any place and any activity can improve people's health. Through diversified exercise and perseverance, any appropriate exercise can gain more health benefits. In addition to strengthening physical fitness, exercise also has the benefits of suppressing appetite, improving hypertension, cardiovascular disease, diabetes, stroke, reducing cancer risk and promoting physical and mental health! Through effective exercise and weight management, obesity can be improved while maintaining the health of bones and joints.
Xiao Jiajie, Director of Sports Medicine Department of Kaohsiung Chang Gung Memorial Hall.
This article is reproduced from Chang Gung Memorial Hall with authorization.
Subject: bones and joints, weight