Walking: Arthritis Foundation - Treatment index: NEVDGP

An active lifestyle has important health benefits for everyone regardless of age or physical capabilities. Many people with arthritis are less active because of joint pain and stiffness. In the long term this does not really help the joints and means the person with arthritis becomes less and less fit.

A regular exercise program is important to the overall management of arthritis. This should include:

What is aerobic exercise?

Any activity which improves the efficiency of the cardiovascular system by stimulating the heart and lungs. Walking is one such activity. Others include swimming, cycling, dancing, aerobic classes and jogging.

Why is aerobic exercise good for you?

Walking is an ideal form of aerobic exercise suitable for most people with arthritis. It is easy, safe, convenient, inexpensive and effective.

Walking can help arthritic joints but don't push yourself too much. Increased pain for more than a few hours after your session means you have done too much. Ease off next time but don't stop altogether. During acute flare-ups rest and protect inflamed joints. Return to your active exercise program once the inflammation has settled down.

Designing a Joint Walk Fitness Program

An effective walking program involves more than just a gentle stroll down to the letterbox - though for some this may be an appropriate starting point. Planning and commitment are needed to experience the full health benefits of walking. The following points should show you how to design your own Joint Walk Fitness Program.

You can choose to walk alone, with a friend, family member, or pet dog or by joining a walking group.
Check with your doctor particularly if you:
- have severe arthritis or other medical condition
- have a history of heart disease, chest pains or high blood pressure
- are overweight
- are a heavy smoker
- have been fairly inactive for some time.
Begin at a level which feels comfortable to you now. This may be a gentle ten minute walk on flat ground and appropriate for your level of fitness.
Gradually build your walking program up to a least 20-30 minutes, three times per week to experience considerable benefits. If you enjoy your walking you can build up to 30-60 minutes every day. Beyond this you start to risk problems from doing too much.
Regularity and consistency make for the greatest effectiveness.
Start each session with a "warm up" and end with a "cool down". This means walking at a gentle pace for a few minutes and doing some gentle leg stretches (see diagram).
Some muscle stiffness and soreness when you begin your program is quite normal and common. Listen to your body and progress gradually.
Your level of exertion should be such that you increase your pulse rate but not to the extent you are puffing. You should still be able to talk or sing as you walk. If you are a beginner start walking at a "comfortable" pace. As you progress you can exert yourself a little more.
As you become fitter, progress by
- walking more frequently and/or for longer periods.
- increasing level of exertion by walking faster and swinging arms.
- carrying small hand weights or wearing a backpack.
- including hills and stairs.
Make only one change at a time and maintain this new level for 1-2 weeks.
Maintain your motivation by:
- developing your own personalised walking program to suit your goals, likes and dislikes, lifestyle and current health and fitness.
- varying your walks to visit other places, particularly parks and gardens
- walking with a friend, family, dog or group
- combining walking with your daily activities, eg. walking to and using public transport, walking to local shops.
- keeping a record of your program and rewarding your progress and achievements.
CONSIDER YOUR CLOTHING
- Wear a few layers of loose, comfortable, easily removable clothing.
- Wear light colours or reflective gear if it is dark.
- Wear sturdy, comfortable, lightweight, flat walking shoes. Check for firmness and support around the heel, good arch support, shock absorbing soles, flexible mid sole, ample room for toes, breathable uppers and adjustable fastenings.
- Wear a hat and use sunscreen, even on dull days.
SOME EXTRA TIPS

Don't walk immediately after meals, just before retiring, during very hot weather or when you feel unwell.

Remember to have a drink before, during and after your walk.

Walk smoothly and rhythmically with good posture and find your natural stride. Hit the ground with your heel first and let your arms swing freely as you stride out.

If you start to experience any pain, discomfort or breathlessness, slow down or stop.

What is aerobic exercise?

Why is aerobic exercise good for you?

Designing a Joint Walk Fitness Program

CONSIDER YOUR CLOTHING