Hi, thank you for your question. Yes, weight increase can worsen your pain. Excess weight puts more pressure on weight-bearing joints such as your knees. Therefore, you should try to maintain a healthy weight. Try to keep your BMI <25 and waist circumference <40 inches (for men) or <35 inches (for women).

This can be achieved by eating a healthy diet. Follow a low-fat, low-sodium diet rich in fruits, vegetables and whole grains. Also, you should exercise regularly. Before you start exercising, discuss with your doctor or physiotherapist to work out what types of exercise suits you best. Do low impact exercises and do not overexercise because you can aggreviate your joint pain.

Some exercises suitable for people with arthritis are listed here. First of all, range of motion exercise relieves stiffness, improves flexibility and increases the ability to move joints through their full range of motion.

It involves movements that take the joints through their full span and gentle stretching. Another type will be strengthening exercises such as weight training and using a resistance band to help improve and maintain muscle strength. Strong muscles in turn help to support and protect your joints.

Aerobic exercise is also beneficial. It helps to improve your overall fitness. They help control your weight, build your stamina, improve your mood, strenghten your heart and improve your sleep quality. Examples of aerobic exercises which are beneficial for your joints are cycling, walking, yoga and using an elliptical machine.

Besides, you can opt for water exercises. Examples of water exercises are water aerobics and swimming. Water can help to support your body weight and thus reduce the impact on joints. This is a good option especially for those who cannot tolerate weight-bearing exercises.

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