{"id":4849,"date":"2023-09-21T11:01:45","date_gmt":"2023-09-21T15:01:45","guid":{"rendered":"https:\/\/www.med.unc.edu\/htcenter\/?page_id=4849"},"modified":"2023-09-21T11:02:48","modified_gmt":"2023-09-21T15:02:48","slug":"physical-activity-and-joint-health","status":"publish","type":"page","link":"https:\/\/www.med.unc.edu\/htcenter\/resources\/patient-education\/physical-activity-and-joint-health\/","title":{"rendered":"Physical Activity and Joint Health"},"content":{"rendered":"<h1><strong>General Resources:<\/strong><\/h1>\n<p><a href=\"https:\/\/stepsforliving.hemophilia.org\/\">Steps For Living<\/a>: Educational tolls and opportunities.\u00a0 Available in English and Spanish<\/p>\n<p><a href=\"https:\/\/stepsforliving.hemophilia.org\/sites\/default\/files\/playing-it-safe.pdf#:~:text=Playing%20It%20Safe%20%E2%80%93%20Bleeding%20Disorders%2C%20Sports%20and,of%20these%20disorders%20through%20education%2C%20advocacy%20and%20research\">Playing it Safe<\/a>: Sports and activity specific discussion<\/p>\n<p><a href=\"https:\/\/www.hemophilia.org\/sites\/default\/files\/document\/files\/NBDF-PT-Booklet.pdf\">Working for Success<\/a>: Matching your Physical Abilities and Job Requirements<\/p>\n<p>&nbsp;<\/p>\n<h2><strong>Activities to Consider for Individuals with a Bleeding Disorder<\/strong><\/h2>\n<p>Regular exercise promotes good health, prevents obesity. and strengths muscles which then supports joints, making joint bleeding less likely.<\/p>\n<table style=\"height: 627px;width: 99.9275%;border-collapse: collapse;border-color: #000000;border-style: solid\">\n<tbody>\n<tr style=\"height: 33px\">\n<td style=\"width: 24.1479%;height: 33px;border-style: solid;border-color: #000000;text-align: center\" width=\"105\"><strong>Safest<\/strong><\/td>\n<td style=\"width: 38.3611%;height: 33px;border-style: solid;border-color: #000000;text-align: center\" width=\"167\"><strong>M<\/strong><strong>o<\/strong><strong>derately Safe*<\/strong><\/td>\n<td style=\"width: 37.4184%;height: 33px;border-style: solid;border-color: #000000;text-align: center\" width=\"163\"><strong>Mos<\/strong><strong>t Dangerous Avoid in All Cases<\/strong><\/td>\n<\/tr>\n<tr style=\"height: 33px\">\n<td style=\"width: 24.1479%;height: 33px;border-style: solid;border-color: #000000;text-align: center\" width=\"105\">Archery<\/td>\n<td style=\"width: 38.3611%;height: 33px;border-style: solid;border-color: #000000;text-align: center\" width=\"167\">Baseball\/Softball without sliding<\/td>\n<td style=\"width: 37.4184%;height: 33px;border-style: solid;border-color: #000000;text-align: center\" width=\"163\">All-Terrain Vehicles\/ 4 Wheelers<\/td>\n<\/tr>\n<tr style=\"height: 33px\">\n<td style=\"width: 24.1479%;height: 33px;border-style: solid;border-color: #000000;text-align: center\" width=\"105\">Badminton<\/td>\n<td style=\"width: 38.3611%;height: 33px;border-style: solid;border-color: #000000;text-align: center\" width=\"167\">Basketball<\/td>\n<td style=\"width: 37.4184%;height: 33px;border-style: solid;border-color: #000000;text-align: center\" width=\"163\">Boxing<\/td>\n<\/tr>\n<tr style=\"height: 33px\">\n<td style=\"width: 24.1479%;height: 33px;border-style: solid;border-color: #000000;text-align: center\" width=\"105\">Bicycling with Helmet<\/td>\n<td style=\"width: 38.3611%;height: 33px;border-style: solid;border-color: #000000;text-align: center\" width=\"167\">Cross Country Skiing<\/td>\n<td style=\"width: 37.4184%;height: 33px;border-style: solid;border-color: #000000;text-align: center\" width=\"163\">High Diving<\/td>\n<\/tr>\n<tr style=\"height: 33px\">\n<td style=\"width: 24.1479%;height: 33px;border-style: solid;border-color: #000000;text-align: center\" width=\"105\">Bowling<\/td>\n<td style=\"width: 38.3611%;height: 33px;border-style: solid;border-color: #000000;text-align: center\" width=\"167\">Gymnastics<\/td>\n<td style=\"width: 37.4184%;height: 33px;border-style: solid;border-color: #000000;text-align: center\" width=\"163\">Tackle Football<\/td>\n<\/tr>\n<tr style=\"height: 33px\">\n<td style=\"width: 24.1479%;height: 33px;border-style: solid;border-color: #000000;text-align: center\" width=\"105\">Dancing<\/td>\n<td style=\"width: 38.3611%;height: 33px;border-style: solid;border-color: #000000;text-align: center\" width=\"167\">Horseback Riding<\/td>\n<td style=\"width: 37.4184%;height: 33px;border-style: solid;border-color: #000000;text-align: center\" width=\"163\">Ice Hockey<\/td>\n<\/tr>\n<tr style=\"height: 33px\">\n<td style=\"width: 24.1479%;height: 33px;border-style: solid;border-color: #000000;text-align: center\" width=\"105\">Fishing<\/td>\n<td style=\"width: 38.3611%;height: 33px;border-style: solid;border-color: #000000;text-align: center\" width=\"167\">Ice Skating<\/td>\n<td style=\"width: 37.4184%;height: 33px;border-style: solid;border-color: #000000;text-align: center\" width=\"163\">Karate<\/td>\n<\/tr>\n<tr style=\"height: 33px\">\n<td style=\"width: 24.1479%;height: 33px;border-style: solid;border-color: #000000;text-align: center\" width=\"105\">Golf<\/td>\n<td style=\"width: 38.3611%;height: 33px;border-style: solid;border-color: #000000;text-align: center\" width=\"167\">Jogging\/Running<\/td>\n<td style=\"width: 37.4184%;height: 33px;border-style: solid;border-color: #000000;text-align: center\" width=\"163\">Lacrosse<\/td>\n<\/tr>\n<tr style=\"height: 33px\">\n<td style=\"width: 24.1479%;height: 33px;border-style: solid;border-color: #000000;text-align: center\" width=\"105\">Hiking<\/td>\n<td style=\"width: 38.3611%;height: 33px;border-style: solid;border-color: #000000;text-align: center\" width=\"167\">Long Distance Running<\/td>\n<td style=\"width: 37.4184%;height: 33px;border-style: solid;border-color: #000000;text-align: center\" width=\"163\">Motorcycling<\/td>\n<\/tr>\n<tr style=\"height: 33px\">\n<td style=\"width: 24.1479%;height: 33px;border-style: solid;border-color: #000000;text-align: center\" width=\"105\">Table Tennis<\/td>\n<td style=\"width: 38.3611%;height: 33px;border-style: solid;border-color: #000000;text-align: center\" width=\"167\">Martial Arts<\/td>\n<td style=\"width: 37.4184%;height: 33px;border-style: solid;border-color: #000000;text-align: center\" width=\"163\">Power Lifting<\/td>\n<\/tr>\n<tr style=\"height: 33px\">\n<td style=\"width: 24.1479%;height: 33px;border-style: solid;border-color: #000000;text-align: center\" width=\"105\">Swimming<\/td>\n<td style=\"width: 38.3611%;height: 33px;border-style: solid;border-color: #000000;text-align: center\" width=\"167\">Roller Skating\/Blading<\/td>\n<td style=\"width: 37.4184%;height: 33px;border-style: solid;border-color: #000000;text-align: center\" width=\"163\">Racquetball<\/td>\n<\/tr>\n<tr style=\"height: 33px\">\n<td style=\"width: 24.1479%;height: 33px;border-style: solid;border-color: #000000;text-align: center\" width=\"105\">Walking<\/td>\n<td style=\"width: 38.3611%;height: 33px;border-style: solid;border-color: #000000;text-align: center\" width=\"167\">Skateboarding<\/td>\n<td style=\"width: 37.4184%;height: 33px;border-style: solid;border-color: #000000;text-align: center\" width=\"163\">Rugby<\/td>\n<\/tr>\n<tr style=\"height: 33px\">\n<td style=\"width: 24.1479%;height: 33px;border-style: solid;border-color: #000000;text-align: center\" width=\"105\"><\/td>\n<td style=\"width: 38.3611%;height: 33px;border-style: solid;border-color: #000000;text-align: center\" width=\"167\">Soccer<\/td>\n<td style=\"width: 37.4184%;height: 33px;border-style: solid;border-color: #000000;text-align: center\" width=\"163\">Wrestling<\/td>\n<\/tr>\n<tr style=\"height: 33px\">\n<td style=\"width: 24.1479%;height: 33px;border-style: solid;border-color: #000000;text-align: center\" width=\"105\"><\/td>\n<td style=\"width: 38.3611%;height: 33px;border-style: solid;border-color: #000000;text-align: center\" width=\"167\">Tennis<\/td>\n<td style=\"width: 37.4184%;height: 33px;border-style: solid;border-color: #000000;text-align: center\" width=\"163\">Trampoline<\/td>\n<\/tr>\n<tr style=\"height: 33px\">\n<td style=\"width: 24.1479%;height: 33px;border-style: solid;border-color: #000000;text-align: center\" width=\"105\"><\/td>\n<td style=\"width: 38.3611%;height: 33px;border-style: solid;border-color: #000000;text-align: center\" width=\"167\">Track &amp; Field<\/td>\n<td style=\"width: 37.4184%;height: 33px;border-style: solid;border-color: #000000;text-align: center\" width=\"163\"><\/td>\n<\/tr>\n<tr style=\"height: 33px\">\n<td style=\"width: 24.1479%;height: 33px;border-style: solid;border-color: #000000;text-align: center\" width=\"105\"><\/td>\n<td style=\"width: 38.3611%;height: 33px;border-style: solid;border-color: #000000;text-align: center\" width=\"167\">Volleyball<\/td>\n<td style=\"width: 37.4184%;height: 33px;border-style: solid;border-color: #000000;text-align: center\" width=\"163\"><\/td>\n<\/tr>\n<tr style=\"height: 33px\">\n<td style=\"width: 24.1479%;height: 33px;border-style: solid;border-color: #000000;text-align: center\" width=\"105\"><\/td>\n<td style=\"width: 38.3611%;height: 33px;border-style: solid;border-color: #000000;text-align: center\" width=\"167\">Water Skiing<\/td>\n<td style=\"width: 37.4184%;height: 33px;border-style: solid;border-color: #000000;text-align: center\" width=\"163\"><\/td>\n<\/tr>\n<tr style=\"height: 33px\">\n<td style=\"width: 24.1479%;height: 33px;border-style: solid;border-color: #000000;text-align: center\" width=\"105\"><\/td>\n<td style=\"width: 38.3611%;height: 33px;border-style: solid;border-color: #000000;text-align: center\" width=\"167\">Weightlifting<\/td>\n<td style=\"width: 37.4184%;height: 33px;border-style: solid;border-color: #000000;text-align: center\" width=\"163\"><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>&nbsp;<\/p>\n<ul>\n<li>Moderately safe activities may be considered on a case-by-case basis with appropriate precautions and medical clearance.<\/li>\n<li>Helmets and\/or protective gear should be used depending on the<\/li>\n<li>For baseball, recommend playing in the outfield and should always wear a hard<\/li>\n<li>For soccer, should not play goalie position and should avoid hitting the ball with the<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<h2><strong>Physical Activity Guidelines for Americans<\/strong><\/h2>\n<p>Preschool-aged children (ages 3-5)<\/p>\n<ul>\n<li>Children should be physically active throughout the day to enhance growth and development.<\/li>\n<li>Adult caregivers of young children should encourage active play that includes a variety of different types and experiences.<\/li>\n<\/ul>\n<p>Children and Teens aged 6-17 should accumulate at least 60 minutes of moderate to vigorous intensity physical activity daily.<\/p>\n<ul>\n<li>Aerobics: 60 min or more per day should be moderate or vigorous intensity aerobic physical activity and should include vigorous-intensity activity at least 3 days a week.<\/li>\n<li>Muscle Strengthening: As part of their 60 min or more of daily physical activity, it should include muscle strengthening at least 3 days a week.<\/li>\n<li>Bone Strengthening: As part of their 60 min or more of daily activity, it should include bone-strengthening (exercise that involves bearing weight) at least 3 days a week.<\/li>\n<\/ul>\n<p>Physical Activity Recommendations for American Adults:<\/p>\n<ul>\n<li>Move more and sit less throughout the day.\u00a0 Some activity is better than none.<\/li>\n<li>For health benefit, adults should do at least 150 minutes (2 hours and 30 min) to 300 minutes (5 hours) a week of moderate-intensity, or 75 min (1 hour and 15 min) to 150 min (2 hours and 30 min) or vigorous-intensity aerobic activity, or an equivalent combination of moderate and vigorous intensity aerobic activity spread throughout the week.<\/li>\n<li>Additional health benefits are gained by engaging in more than 300 min (5 hours) of moderate-intensity physical activity a week.<\/li>\n<li>Adults should additionally do muscle-strengthening activities or moderate or greater intensity and that involve all major muscle groups on 2 or more days a week.<\/li>\n<\/ul>\n<p>Physical Activity Recommendations for Older American Adults:<\/p>\n<ol>\n<li>As part of your weekly physical activity, older adults should do multi-component physical activity training that includes balance training as well as aerobic and muscle-strengthening activities.<\/li>\n<li>Determine their level of effort for physical activity relative to their level of fitness.<\/li>\n<li>Older adults with chronic conditions should understand how their condition affects their ability to do regular physical activity.<\/li>\n<li>When an older adult cannot participate in 150 minutes of moderate-intensity aerobic activity a week because of chronic conditions, they should be as physically active as their abilities and condition allows.<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>General Resources: Steps For Living: Educational tolls and opportunities.\u00a0 Available in English and Spanish Playing it Safe: Sports and activity specific discussion Working for Success: Matching your Physical Abilities and Job Requirements &nbsp; Activities to Consider for Individuals with a Bleeding Disorder Regular exercise promotes good health, prevents obesity. and strengths muscles which then supports &hellip; <a href=\"https:\/\/www.med.unc.edu\/htcenter\/resources\/patient-education\/physical-activity-and-joint-health\/\" aria-label=\"Read more about Physical Activity and Joint Health\">Read more<\/a><\/p>\n","protected":false},"author":55097,"featured_media":0,"parent":3885,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_acf_changed":false,"footnotes":"","_links_to":"","_links_to_target":""},"class_list":["post-4849","page","type-page","status-publish","hentry","odd"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.8 - 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