Thanksgiving Fitness Activities Can Boost Joint Health

Thanksgiving and Super Bowl Sunday have something in common. They are the two days that Americans consume the most calories. Overeating on holidays can lead to weight gain, which puts additional stress on knee, hip and ankle joints. Incorporating exercise into Thanksgiving Day can improve your energy levels, prevent overeating, reduce joint pain and create healthy habits for the New Year.

Say “No” to the Turkey Day Nap!

A survey of 2,000 Americans found that almost 60 percent took a nap on Thanksgiving. That’s no surprise because turkey contains considerable amounts of tryptophan, an amino acid that produces melatonin and serotonin, which affects mood and sleep.

Instead of snoozing on the couch after your big meal, make a commitment to get active. Going outside and getting exercise will help you work off some of those Thanksgiving calories, and you’ll feel energized instead of groggy.

One of the best activities on Thanksgiving is to take a family walk. You can spend quality time with your relatives while strengthening your heart and joints.

“A walk around the neighborhood can be especially beneficial after the Thanksgiving meal to help with digestion and improve blood sugar levels,” said Stequita Jackson, MD, MS, a primary care physician at Baylor College of Medicine in Houston.

Exercising Before the Meal Could Help Manage Your Appetite

Exercise doesn’t have to be isolated to a post-meal activity. You can choose to exercise before your holiday meal as well. Physical activity can curb hunger, so a game of pickleball or a community 5k can prevent you from overindulging.

“If you’re ravenous when the main event begins, you’re even more likely to overeat,” said Amy Keating, RD, a nutritionist at Consumer Reports. “And keep in mind that eating an extra few hundred calories on this festive day is okay as long as you resume a healthful diet the next day.”

If you plan and prep most of the Thanksgiving meal beforehand, you can maintain your regular daily schedule. There’s no reason you can’t work out at the gym on Thanksgiving morning or take your usual bike ride.

While many believe that fasting before a major celebration will reduce calorie intake, it frequently leads to increased consumption instead. Eating a sensible breakfast will keep you from being ravenous during the family meal.

Managing Your Weight Can Reduce Joint Pain

According to Consumer Reports, the average person eats between 3,000 and 4,000 calories during a Thanksgiving celebration. Most people should consume between 1,600 and 2,800 calories per day, so Thanksgiving dinner far exceeds the recommended calorie allowance.

“Be mindful of how much you serve yourself,” Keating said. “If you double or triple your portions — which is easy to do — you could consume a sky-high number of calories.”

Every pound of additional body weight places four pounds of additional pressure on your knees. The opposite is also true. Losing 10 pounds removes 40 pounds of pressure from your knees. This is especially important if you suffer from osteoarthritis, rheumatoid arthritis or any other type of arthritis that causes wear and tear on your joints.

Losing weight can also reduce joint inflammation, ease pain and reduce cartilage deterioration around the joints.

Don’t Wait Until Jan. 1 To Start Your New Year’s Resolution

It may be tempting to ditch the exercise routine and diet until the New Year, but why wait? You can get a head start on healthy habits by maintaining your fitness and eating moderately during the holidays.

You may need to add some variety to your workouts. Adults need a minimum of 150 minutes of moderately intense physical activity per week, but that can be any activity that increases your heart rate. You can choose from the following:

• Walking
• Racquet sports
• Cycling
• Yoga
• Pilates
• Hiking
• Water aerobics

You should also do strength training exercises twice per week, and older adults should incorporate exercises to increase balance and flexibility.

Losing balance causes falls, and falls are a leading cause of hip fractures, broken bones and head injuries. Each year, emergency departments treat about three million cases of older people falling, and one-third require hospitalization.

 Make an Appointment with Your Orthopedist

If you have experienced joint damage or are living with chronic joint pain and inflammation, it may be time to visit your orthopedist. Whether you feel the throb of hip bursitis or you feel stiffness in your rotator cuff, we can help.

You may need something minor, like a heating pad or nonsteroidal anti-inflammatory drugs. It’s possible you need physical therapy or a cortisone shot to get relief, or you might require surgery. Your doctor will thoroughly review your symptoms and medical history before giving a recommendation. Call today to make an appointment before the end of the year. Once you’ve reached your healthcare deductible, your treatment could be included.

Get active this Thanksgiving, and make exercising a long-term habit in the New Year.