Sedentary Behavior and Joint Pain
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- Written By: St. John's Medical Center
Sedentary Behavior and Joint Pain
Leading a sedentary lifestyle means that you spend most of your time sitting or lying down rather than getting regular physical activity. While relaxing on the couch, watching television may be a great way to unwind, spending too much time sitting or lying down can be harmful to your joint health and even exacerbate preexisting joint problems.
Inactivity and Arthritis
Arthritis is not actually a single disease—it is an umbrella term that refers to joint pain and/or joint disease with more than 100 types and related conditions. However, inactivity and leading a sedentary lifestyle are commonly associated with degenerative arthritis.
According to the Arthritis Foundation, Osteoarthritis is the most common type of arthritis. Over time, the smooth cushioning between your bones, known as cartilage, wears away — when bone is rubbing against bone, it can cause pain, swelling, and stiffness.
Prevention
Leading a healthier lifestyle and introducing these habits can help to prevent or slow down the progression of osteoarthritis.
Get Regular Physical Activity
Getting regular exercise is an excellent way to prevent future joint issues and treat preexisting arthritis. According to the Centers for Disease Control and Prevention (CDC), it is recommended that adults get at least 150 minutes of moderate-to-vigorous intensity physical activity each week.
Warm-Up Before and Cool-Down After Exercise
Experiencing a joint injury increases your risk of developing osteoarthritis. Taking the time to warm-up and stretch before you begin exercising helps to warm up your body, increasing flexibility and range-of-motion in your joints, effectively preventing injury.
In contrast, cooling down after physical activity helps to gradually reduce your heart rate and allows muscles to relax. Taking a walk and slowly stretching after activity can also help to reduce the risk of injury.
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