Maintaining a healthy weight can help keep your blood pressure, blood sugar, and cholesterol levels within desired ranges according to the Office of Disease Prevention and Health Promotion, also reducing your risk of cancer, diabetes, and heart disease. But working toward a healthier weight offers another benefit says one doctor of chiropractic, especially as you age: healthier joints and, as a result, greater personal freedom to do the things that matter most.
“My personal freedom means that I can get up and walk across the room to do whatever I want to do,” explains Robert A. Hayden, DC, PhD, FICC, an American Chiropractic Association (ACA) member who practices in Griffin, Ga. “If you cannot do that, your freedom is restricted.”
According to the Centers for Disease Control and Prevention, about 40% of Americans are considered obese and another 30% are considered overweight. Carrying excess weight places significant stress on the skeletal system, especially as we age, making movement painful or difficult. It can also lead to a variety of musculoskeletal (MSK) issues.
“Stress on a joint may result in the development of bone spurs, stress fractures, tendinitis, or strain/sprain injuries,” explains Dr. Hayden. It can also contribute to osteoarthritis, a form of arthritis common among seniors that involves wear and tear of the joints.
One joint where many people feel the stress of excess weight is the knee. “Every pound of body weight puts an estimated four to six pounds of pressure on the knees,” Dr. Hayden says. “It is not surprising, then, that obesity increases your chance of needing a knee replacement 20 times.” Unfortunately, this is an issue Dr. Hayden knows all too well.
“I am facing the possibility of a knee replacement myself,” Dr. Hayden reveals, and he is losing weight to help him both before and after surgery. “I have prepared by losing 15 pounds,” he says, adding, “I plan to lose another 10 before the event to assist me with rapid rehabilitation.” This is important because research has found that having excess weight can lead to poorer recovery after total knee replacement, resulting in poorer treatment outcomes.
Additional impacts of extra weight on the MSK system
Being overweight or obese can also impact the alignment of the spine, particularly in people with osteoporosis. “The human skeleton completely remodels itself roughly every seven years,” says Dr. Hayden. “People who have lost bone density (osteoporosis) have softer bones that can remodel according to stress lines. If obesity is pulling your posture out of optimal alignment, your skeleton may develop curves that are not in your favor as you age, such as stooping or even exacerbated scoliosis.”
Being overweight can also contribute to tendon damage. “When extra stress is placed on tendons where they attach to the bones, the bones may react by putting extra calcium into that attachment,” says Dr. Hayden, “which produces bone spurs. They may also limit motion and cause pain, particularly when they occur on the spine.”
Extra weight also causes muscle strain, adds Dr. Hayden, which can make you feel more tired since you must use more energy to move when you are heavier. “Fatigue at the end of the day can rob you of a lot of joy just because you do not feel like having fun because your muscles ache. There are also psychological consequences related to depression and social isolation.”
Determining a healthy weight for you; looking beyond BMI
Body mass index or BMI is often used to determine a person’s health risks based on their weight and height. Individuals with a BMI between 25 and 29.9 are considered overweight while a BMI over 30 is categorized as obese. However, as research published in July 2024 indicates, many contend that BMI is an outdated approach with major limitations. Dr. Hayden has seen these limitations firsthand.
“I have seen many cases in which the BMI is high with someone who is athletic and muscular,” he says. Since muscle weighs more than fat, the ratio may be distorted in these individuals. So, how can you determine a healthy weight for you? A simple method that Dr. Hayden recommends is to measure your waist.
Ideally, this measurement should be under 35 inches for females and 40 inches for males. “This is, in my opinion, a quick and easy rule of thumb,” says Dr. Hayden. While not perfect, it’s a good place to start. It’s also an easy measurement that anyone can take at home.
Get moving and get healthy
“You must ultimately take in fewer calories than you burn,” Dr. Hayden says. However, moving more is also important not only for losing weight but also for protecting your mobility. Setting daily movement goals helps.
“I sometimes challenge patients to set a goal every day,” says Dr. Hayden. “Force yourself to go to the mailbox and back. If that is too far for you to walk, walk as far as you can, mark the distance, and then do it again next time, walking a little further. Keep pushing the goal.”
Your chiropractor can help
A chiropractor can also be an ally in your weight loss journey. “Your chiropractor can address pain sources and help you control or eliminate them,” Dr. Hayden says. Chiropractors also often address nutritional issues with their patients.
Consider this healthcare professional a guide in your quest to regain your health, mobility, and freedom, suggests Dr. Hayden. At the same time, the ultimate power lies with you.
Written by Christina DeBusk, a freelance contributor to Hands Down Better.
