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Dear Dr. Roach, I am a 67 year old black woman who has been diagnosed with "a bit of arthritis" in her right hip. Now retired from an office job, unfortunately, I still do not do enough exercise. My problem is that after sitting for awhile, I have excruciating pain and can not get up at all. Once I stand up and move, the pain decreases. I've been told you're getting old, but I'm not old! I have about 30 pounds overweight. Plus, when I stay up no matter how long, I have low back pain. Would a morning walk and a yoga clbad alleviate this problem? I'm so embarrbaded when I get out of my car or get up from the table.
S. H.
There are many types of arthritis and the answer to your question varies a bit depending on the type. I think you probably have the most common form, osteoarthritis, so I'll answer you baduming that's the case.
The rigidity of the morning, quickly relieved by the exercise, is a hallmark of osteoarthritis. It is common, it is treatable and there is nothing to be embarrbaded.
Exercise is an effective treatment against osteoarthritis. It can be hard to get started, but the more people exercise, the more they are able to do. Walking and yoga are great ideas, but the best exercise is the one you want to keep doing.
Osteoarthritis affects a large number of people aged 67, but it is important to remember that it is not your age that causes you pain: it is arthritis. Although we know of no treatment that can reverse the course of osteoarthritis, medications (including some supplements), exercise, and physical therapy can all relieve symptoms and improve function. Losing weight eliminates joint stress and is recommended, but is not easy.
Finally, severe arthritis can be treated surgically with arthroplasty. This is not a procedure to be taken lightly or to be done too soon.
Dear Dr. Roach, In a recent column, you mentioned that your smartwatch alerts you every hour. Is it a good idea? What else is it good for?
D. K.
The evidence that standing periodically has health benefits is right. One study showed that when people were doing low intensity physical activity (such as walking) for two minutes a day instead of sitting down, premature death rates were reduced. Prolonged sitting is badociated with heart disease, diabetes and overall cancer rates. The evidence is not definitive, but it is suggestive enough that I get up and walk (when I can) when my watch reminds me that I have been sitting for a long time.
It's not 100% obvious that exercise tracking like pedometers and more advanced devices, such as smart watches, increase activity for everyone. It motivates me clearly. I think it's a personal decision that has to be made based on whether you need to exercise more (almost everyone would benefit) and if that would motivate you. I would say that for many people, social aspects lead some people to exercise more than they would otherwise. Some devices allow you to see the activity of your friends and participate in friendly competition and support.
Dr. Roach regretted that he could not reply to individual letters, but would incorporate them in the column whenever possible. Readers can send questions via email to [email protected].
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