Arthritis is an inflammation or degeneration that occurs in one or more joints in the body. Arthritis not only causes pain but can also cause the joints to swell, stiffen, and reduce mobility. The disease can progress slowly or quickly depending on the cause, type of inflammation, and the health status of each person.
There are more than 100 types of arthritis, but some of the most common types include:
- Rheumatoid Arthritis: An autoimmune disease in which the immune system mistakenly attacks the joints, causing inflammation, swelling, pain, and even joint deformity if not treated promptly.
- Osteoarthritis: Occurs due to wear and tear of joint cartilage over time. This is the most common form, often found in older people or people who are overweight.
- Gout: A form of arthritis caused by the accumulation of uric acid in the joints, causing sudden swelling and pain, usually in the big toe.
- Psoriatic Arthritis: Occurs in people with psoriasis, causing pain and inflammation in the joints.
How does an active lifestyle help prevent arthritis?
Helps maintain an ideal weight
Being overweight or obese is a leading risk factor for osteoarthritis, especially in the knees, hips and spine. A person who gains 5 kg of weight can put 4–6 times more pressure on the knee joints when walking. When you exercise regularly, your body burns energy efficiently, helping to control your weight and reduce the burden on weight-bearing joints.
Strengthens muscles to support joints
Strong muscles act as a “cushion” to protect the joints. When you maintain activities such as walking, resistance training or yoga, the muscle groups around the joints are trained and strengthened. This helps stabilize the joints, reduce the risk of injury, thereby effectively preventing arthritis.
Keep joints flexible, prevent stiffness
Prolonged inactivity can cause joints to stiffen and lose flexibility. Gentle daily activity helps lubricate joints, increase blood circulation, thereby improving range of motion and reducing the risk of developing arthritis.
Reduce inflammation through hormonal and immune control
Many studies show that regular exercise helps regulate the immune system and inflammatory hormones such as TNF-alpha, IL-6 – which are related to rheumatoid arthritis and autoimmune diseases. Regular exercise also helps reduce stress, a factor that increases the risk of inflammation outbreaks.
Improve circulation and provide nutrients to cartilage
Unlike other tissues in the body, cartilage does not have its own blood vessels, it receives nutrients through diffusion from synovial fluid. When moving, pressure on the joint will help synovial fluid circulate better, creating conditions to provide nutrients to cartilage and maintain the elasticity and durability of the joint.
