Walking and Arthritis

If you suffer from arthritis you need to strengthen your joints and muscles and walking is a good, simple, effective way to do this.

If you are able to walk for 8 to 10 minutes without any increased pain, you should try walking as a way to improve your health – however always consult your health professional before starting a walking routine.

Here are some of the benefits that walking can bring to arthritis suffers

Walking strengthens the heart
Helps your lungs work more efficiently
Gives you more stamina
Strengthen your bones – which in turn lessens the risk of osteoporosis
Strengthens your muscles – helping to protect your joints
Walking helps to keep your joints flexible
It relieves tension and stress
Helps you to loose weight
Improves your mood
Helps you sleep better
Reduces depression

You don’t need to walk for half an hour all in one go (unless of course you want to) - just take three 10 minutes each day and you will still get all the health benefits!

Walking is an easy and safe way for most people with arthritis to improve their daily health. When you walk regularly, your body becomes accustomed to the extra effort needed and responds by becoming stronger and more capable- that includes your joints. Your walking becomes easier and less stressful and more enjoyable. Walk with companions – make walking part of your social life.

Tips for walking

Wear comfortable, well-fitting, supportive walking shoes

When you are starting out -walk on level ground because walking on uneven ground or going up inclines could cause pain in your joints - hip, knee or foot.

Consider mall walking as some malls have special walking times e.g are open early in the day and they are safe places with the added bonus of window shopping as you walk!

Don’t rush – walk at a pace that suits you -remember that you should be able to talk or sing without getting out of breath.

You can increase the briskness of your walk by swinging your arms more vigorously without actually increasing your rate of walking – walking faster can put more stress on your knees.

Lastly remember your posture - if you don’t stand up straight you will cause unnecessary stress to your muscles or joints.

	Deborah Crawford BellaOnline's Walking Editor