As a low-impact exercise, walking is especially useful for people suffering from arthritis. Because arthritis causes pain and inflammation in the joints, high-impact exercises are often uncomfortable or even unbearable. Nonetheless, consistent physical activity can help to ease the pain of arthritis naturally, according to the Centers for Disease Control and Prevention, or CDC.
The Facts
CDC statistics from 2007 to 2009 point out that arthritis is the most common disability in the United States, affecting 50 million people. This figure is growing at a rate of 1 million adults per year, and the CDC attributes the increase to the high rates of obesity in America. Losing weight -- even as little as 11 lbs. -- can reduce the risk of getting osteoarthritis by 50 percent, according to the CDC. Walking daily can help you achieve this weight loss goal over time.
Significance
Physical exercise is essential in the treatment of arthritis and other rheumatic conditions. The CDC urges arthritis sufferers to take part in low-impact physical activities, such as walking, at least 30 minutes per day for maximum benefit. As of 2008, the CDC's exercise guidelines are the same for people with or without arthritis, so the importance of daily exercise has been proved beneficial. In the past, doctors may have advised arthritis patients to rest their joints, but the CDC now recommends otherwise.
Benefits
Arthritis patients experience many benefits by walking. The CDC points out that walking briskly on a regular basis can help to reduce pain, improve joint function, increase mobility, boost your mood and improve your quality of life. Although it may be painful at first, the CDC suggests starting slow and building your way up as your symptoms improve. Walking can help prevent or improve the condition of arthritis.
12 Week Plan
The Arthritis Foundation has created a 12-week plan for arthritis patients of all fitness levels: beginners, intermediate or advanced. Each group starts off at a slow walking pace during week one and progressively increases the intensity over the 12 weeks. For instance, if you fall within the intermediate fitness category, you would walk for 10 minutes, three days per week at 1.5 mph. The following week, you'd increase your walking regimen to 15 minutes, three days per week at 1.5 mph. By the 12th week, you'd walk for 45 minutes, six days per week at 3 mph.
Warning
Although walking is recommended by most health organizations, including the Arthritis Foundation, as an effective way to control or prevent most types of arthritis, consult your doctor before starting a new walking program. Some levels of arthritis may require additional medications or be too severe to start an exercise program. Your doctor can diagnose the severity of your case. Also, be sure to wear comfortable walking or running shoes to reduce the impact on your joints.
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