I'm new here. What foods/exercises would help? I have few good days and one or two so-so days.
Knee Osteoarthritis: I'm new here. What foods... - Stand Up 2 OA
Stand Up 2 OA
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Knee Osteoarthritis
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wrightfan
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Hi wrightfan and welcome to the community. If you browse the posts here you will find quite a few posts on exercise and movement. Some of them are tagged here:
healthunlocked.com/startmov...
Here is some info from a previous post:
Some people only walk or run for exercise. Others only lift weights. But did you know there are 4 types of exercise and that you get different benefits from each one?
Endurance go4life.nia.nih.gov/exercis...
Endurance, or aerobic, activities increase your breathing and heart rate. They keep your heart, lungs, and circulatory system healthy and improve your overall fitness. Building your endurance makes it easier to carry out many of your everyday activities. Endurance exercises include:
> Brisk walking or jogging
> Yard work (mowing, raking, digging)
> Dancing
Strength go4life.nia.nih.gov/exercis...
Strength exercises make your muscles stronger. They may help you stay independent and carry out everyday activities, such as climbing stairs and carrying groceries. These exercises also are called "strength training" or "resistance training." Strength exercises include:
> Lifting weights
> Using a resistance band
> Using your own body weight
Balance go4life.nia.nih.gov/exercis...
Balance exercises can help prevent falls, a common problem in older adults. Many lower-body strength exercises will also improve your balance. Balance exercises include:
> Standing on one foot
> Heel-to-toe walk
> Tai Chi
Flexibility go4life.nia.nih.gov/exercis...
Flexibility exercises stretch your muscles and can help your body stay limber. Being flexible gives you more freedom of movement for other exercises as well as for your everyday activities, including driving and getting dressed. Flexibility exercises include:
> Shoulder and upper arm stretch
> Calf stretch
> Yoga
Visit the Go4Life website for exercises to try and sample workout videos that include all of these exercises. Follow #Go4LifeMonth in September to get new exercise ideas, motivational tips, and ways to track your progress over time.
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I use a Theraband. It works great. Thanks for the info. I'm going to try them.
I love walking but last year I couldn’t manage it very well with knee arthritis then got hip bursitis too so I bought a used recumbent exercise bike and have been riding it everyday. Now, almost a year later, my thigh muscles have strengthened up and I can walk 1 1/2 miles before my knee starts to complain. I havent had any knee pain otherwise and can only say it must be the bike and losing 15 lb this yr. I am so excited to be able to get around better, it is unbelievable as at one point I almost gave in to a knee replacement.
Flowers17 in reply to
I too find that riding a stationary bicycle helps strengthen my leg muscles and helps my knees. It is almost counterintuitive. Sometimes I wake up in the morning feeling very still and then I get on my bicycle and after about 30 minutes I feel better. Stationary bicycles that provide some resistance are not that expensive and the one I have folds up and can be moved out of the way. Found it extremely helpful.
Hi Wrightfan,
I see that Calvin offered a lot of good info on movement...
As for nutrition, Please consider the following strategies
Eat a diet that supports your blood stream and cells to rid the body efficiently of excess or chronic inflammation. Our body is healing and growing all of the time. As we age, a diet that focuses on optimal body composition, optimal immune system regulation and healthy digestion and nutrient absorption to promote organ health are key to living abundantly while managing OA.
I have OA in my right knee, left shoulder and cervical and lumbar spine.
I went on a 80% plant based diet with a goal of having 20 % of my food intake as protein.
My response has been incredible. Not only have I lost 30 lbs over 6 months but my knee shoulder and lumbar spine sxs have decrease by 70%
My real world tip is to work at combining various plant based foods so you consistently intake 5 different fruits and 5 different veggies daily.
This simple principal has changed my life.
Best of love and life to you.
Be Well and model wellness for others.
in reply to TaiChiPT
That is really amazing. I have not been as plant based ( yet), as I believe it is true medicine not only in the arthritis world but in the cardiology area as well. It has taken me 2 1/2 yr to lose 45 lb and for 6 mo I have been faithfully riding my ex bike and trying to walk further. For the last 3 weeks or so my knee pain is almost gone. Im totally amazed and a believer the body wants to fix itself. I need to drop another 30-40 lb and hoping this with amp up my motivation. Thankyou for sharing💜
wrightfan in reply to
Wow, that's great!
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