Walk For Results

January 17, 2008

Effective exercise is just a short walk away. Walking is one of the best ways for people with joint pain to stay active because it is low-impact and aerobic. Walking conditions the heart and lungs, strengthens bones and muscles, and relieves tension, said Carolyn Dodge, Vice President of Patient & Community Services of the Arthritis Foundation, Southern California Chapter.

According to the Arthritis Foundation, people with arthritis can walk for exercise because it is easy, inexpensive and safe. It can be done alone or with others, and it can be done anywhere. People with busy schedules can easily incorporate exercise into the day by walking to visit a friend, to go shopping or to do chores. Canes and walkers do not diminish the exercise experience.

For people who have not exercised in a while, it may be wise to start out slow. Walking ten minutes a day may be enough, and over time can be increased to thirty minutes, four or five days a week.

The Arthritis Foundation offers the following tips for beginning a walking exercise program:

Choose Where to Walk.Select a flat, firm surface to walk on. It is easier on joints than walking on elevated, soft ground. Fitness trails, shopping malls, school tracks, streets with sidewalks and quiet neighborhoods are great places to walk.
Warm Up and Cool Down.Prepare muscles by warming up with slower walking for three to five minutes. Afterward, increase speed and get the heart pumping for effective exercise. Remember to cool down for another five minutes with a stroll. These habits will prevent walkers from getting shin splints and foot discomfort.
Pace Yourself.Find your proper pace by walking slowly for a few minutes, and then increasing speed to a pace that is slightly faster than normal. If possible, take your pulse to see what your heart rate is. It should be at a moderate to strong level. If it is above a strong level, slow down.
Use Your Arms.Use arm movement to increase heart rate while walking. By swinging your arms you will be doing more work at a slower pace. Carrying light weights of one or two pounds will also boost aerobic activity.
Do Strengthening and Flexibility Exercises. Do strengthening and flexibility exercises if you have knee and joint pain after walking. Your doctor can show you a routine to do between walks that will help to decrease discomfort when you exercise.
Get the Right Shoes. Buy shoes with shock-absorbing insoles. It is not necessary to purchase expensive shoes. A good shoe will hold the foot firmly while walking, and the top and sides of the shoe will not be too tight. Having a thumb width between your longest toe and the front of the shoe is important for maintaining comfort.
Get Walking. Join the team for a cure and walk in Arthritis Walks this May. Raise funds and awareness for the Arthritis Foundation. The walks are 5K, with a one mile option. To find an Arthritis Walk in your area, click here or call (800) 954-2873.

The Arthritis Foundation offers provides literature, programs and services designed to help people with arthritis manage their symptoms and improve their quality of life, including self-help courses and support groups.