Walking is one of the safest and most effective exercises for managing arthritis. Find out how often and how quickly you need to walk to see results.
VIDEO TRANSCRIPT
Regular exercise is important for managing arthritis, And it turns out one of the safest and most effective types of exercises is something you already do every day walking.
Walking can decrease arthritis pain, increase mobility, and build strength. It can also help control weight, which takes stress off your joints. In addition, walking can keep your bones strong and your heart healthy. it’s simple, free, and can be done just about anywhere.
So, how fast—and how far—do you need to walk? Well, any walking is better than none. But you should aim for moderate intensity— meaning a brisk pace that gets your heart rate up but still allows you to carry on a conversation. Do this for a total of 30 to 60 minutes, at least 3 days a week. If you can’t squeeze that in, break it up into several sessions of, say, 10 minutes.
Or count your steps. Some experts recommend accumulating 10,000 steps throughout the day, which you can track with a pedometer. Walk heel to toe with shorter strides. that’s easier on the joints.
Also, make sure your shoes are designed for walking. They should be sturdy enough to support your feet, but also flexible, with adequate cushioning. If you’re new to walking for exercise, start slowly. gradually increase the length and intensity of your walks.
To help you stay motivated, get a walking buddy or join a walking club. Choose different routes – both indoors and out — to keep your workouts interesting. Walking in water can also add variety. The buoyancy takes pressure off your knees, while the resistance works your muscles.
Before each workout, warm up by marching in place or walking slowly for a few minutes. Afterward, stretch your hamstrings, calves, and ankles to improve flexibility and prevent soreness. hold each stretch for 10 to 20 seconds. Don’t bounce.
Even though walking is gentle on joints, it’s a good idea to check with your doctor before starting this or any exercise program to make sure it’s right for you. If so, it may be just what it takes to walk away from some of the pain and stiffness of arthritis.