关节炎生活方式类型：您是哪一种？

When she was被诊断为类风湿关节炎and银屑病关节炎seven years ago, Lori Belasco quickly grasped that lifestyle changes could help quell her pain. The 54-year-old finance director in Marlboro, New Jersey, saw that when she exercises regularly — roughly five hours a week of walking, biking, doing the elliptical, and, lately,瑜伽- 她的膝盖，脚踝和手的疼痛减轻了。（她也在服药golimumab (Simponi)andmethotrexate。)

但是，在她在剧院工作和在会计方面的业务工作之间，贝拉斯科每天在椅子上花费10个小时以上。和她bob ios下载 并不理想,平均6到塞en hours in bed interrupted with worried thoughts and the bathroom.

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Belasco knows each of these lifestyle factors, along with diet (in her case, avoiding dairy and麸质), is important for controlling关节炎疼痛。但是像我们大多数人一样，她没有考虑将这些因素视为统一的整体。

全面看：您的一天是其部分的总和

Most people who have arthritis generally understand that exercise, movement, and sleep are important for minimizing pain, not to mention boosting overall health. But we tend to consider them as isolated experiences, rather than as integral activities that together make up our day, saysLynne Feehan, PhD，，，，a physical therapist and clinical associate professor of physical therapy at the University of British Columbia in Vancouver, Canada.

Dr. Feehan and her colleagues decided to examine what people do over a 24-hour period: How much do they walk, exercise, sit, and sleep. “We can’t assume everyone is the same,” since each person spends their days in different ways, Feehan says.

Because the researchers had previously studied people with knee骨关节炎，，，，rheumatoid arthritis，，，，andsystemic lupus erythematosus，他们能够收集有关172人的数据。在这些先前的研究中，参与者已经磨损了一周的活动监视器，并完成了记录其坐着和步行经验的问卷。

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How Much You Move, Sleep May Help You Manage Arthritis Pain

Movement and sleep are especially important actions for people with arthritis, saysCraig D. Tifford, MD，耶鲁医学骨科和康复区域主任，位于康涅狄格州纽黑文。“已经有充分的记录bob ios下载 recharges the body's immune system,” he says.

Exercise is also key for keepingjoint pain蒂福德博士说，在海湾，运动也不是专门的。

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Studies regularly document the benefits of锻炼for people with joint diseases.

In研究于2016年12月发布Arthritis Care & Research例如，与成年人相比，每周至少45分钟从事中端关节疼痛和僵硬的人的功能提高了功能。

不幸的是，大多数关节炎患者运动不足。只有36％的患有该疾病的成年人government guidelines for physical activity(at least 150 minutes of moderate-intensityaerobicactivity; 75 minutes if it is vigorous), according to发表在American Journal of Preventive Medicine2017年9月。

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评估24小时跨度的活动水平

Feehan and her colleagues were interested in how people balance movement, sitting, and sleep throughout their day.

For one thing, each of the parts interacts with the others. For example, “Evidence suggests that keeping more physically active during the day makes you more likely to have better sleep quality and duration at night,” Feehan says.

Assessing various actions across the day is also important for medical professionals when counseling patients, Feehan says. “We can’t assume that a patient with knee arthritis needs to increase their physical activity, because maybe it’s their sleep or sitting behavior that are bigger issues,” she says.

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4种关节炎的生活方式：哪种描述您？

The team’sresearch, published October 6, 2020 inArthritis Care & Research，，，，identifies four lifestyle categories people with arthritis fall into. Use this guide to determine which category best describes you.

1. The High Sitters TypePeople in this cluster spend an average of 13 hours sitting — well above the 10-hour threshold for good health, Feehan says. They briskly walk as exercise fewer than 20 minutes a day and walk only another 1.6 hours in daily living (such as going from your car to a store or moving from one room to another in your home). What’s more, these high sitters only average 6.9 hours of sleep, below the seven-hour minimum由美国睡眠医学学院推荐。
2. 低卧铺类型该小组的闭眼管理更少，每晚仅6.5个小时。他们还花了太多时间坐着 - 每天超过12个小时。他们的移动比保姆的移动更高，从而从轻快的步行中获得了建议的30分钟运动。他们又花了三个小时的一般运动。
3. High Sleepers TypePeople in this category get plenty of slumber — more than eight hours a night. And they sit just over 10 hours, close to the ideal mark. But their walking needs improvement, with only 18 minutes for exercise and another 2.5 hours during general movement.
4. The Balanced Activity Type这是每个人都应该追求的小组 - 在研究中，这是在年轻人，外面走的人以及工作不太固定的人中最常发现的。该小组的睡眠和活动结合健康：他们每晚平均睡眠7.4小时，每天运动超过45分钟，否则步行超过四个小时。重要的是，他们每天坐了大约九个小时。

进行活动水平的微妙变化

Feehan建议，对于不在平衡活动组中的关节炎患者，您需要朝这个方向缓慢而稳定地行驶。她说，改变小额增量会使它们更有可能坚持。

Ruth Krasky, 72, who has银屑病关节炎（PSA），，，，doesn’t do any exercise. She does frequently move around her Tamarac, Florida, home as a way to soothe her aching joints (although like many people, the homeisolation of the coronavirus pandemickeeps her from moving in other places as much as she did before).

In addition to the lack of exercise, Krasky has issues with sleep, accumulating just five hours a night. Until she learned of this study, which would place her in the low sleeper category, she “never thought about how sleep might interact with my condition,” she says.

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“当您患有关节炎时，休息和恢复is essential for your joints and muscles,” Feehan says. For some people, the pain itself prevents good slumber. If this describes you, talk to your healthcare provider to see what can be done.

For others, it may just be a question of adjusting your lifestyle. Perhaps by examining your schedule you can trim time you’re lounging on the couch in the evening and turn out the lights a bit earlier, Feehan suggests.

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Don’t Be Afraid to Move More

If you’re a high sitter (or high sleeper) without sufficient movement, it may be because you’re fearing exercise could cause additional pain. For most people, though, slowly increasing physical activity should not do this, Feehan says, noting that any aches you feel during or just after your walks will likely be temporary. (If the pain is severe or continues, stop exercising and speak to your physician.)

“The pain most people feel is not doing damage or making the arthritis worse,” and there are tremendous benefits, she says.

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蒂福德（Tifford）劝告他的患者，如果步行对他们来说太难了，他们可能会考虑其他形式的运动，例如骑自行车，旋转或游泳。他还建议添加诸如瑜伽之类的拉伸活动。

平衡自己的生活方式值得

洛里·贝拉斯科（Lori Belasco）的问题不是她的练习。像克拉斯基（Krasky）一样，她的每晚睡眠习惯和白天坐着将她放在低矮的卧铺小组中。她说，更改这些，“对我的日程安排说起来容易说起来容易，”她说，尤其是当她度过晚上为会计客户工作时。

Still, she’s intrigued by the idea of striving to reach the balanced activity group. “If it would make my arthritis a lot better, that would definitely be an incentive,” she says.

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