Walking can have significant benefits for people with arthritis. Because the cartilage in your joints doesn't have its own blood supply, your joints rely on movement to increase the flow of nutrient-providing synovial fluid, explains "Arthritis Today," the arthritis management magazine published by the Arthritis Foundation. Walking increases the movement of synovial fluid, making your joints stronger and healthier and slowing their deterioration. Walking also strengthens the muscles around your joints and helps with weight management, two factors that can play a significant role in arthritis progression.
Step 1
Aim to walk for about 20 minutes every day for a total of about 2 1/2 hours of walking each week, recommends the Centers for Disease Control and Prevention.
Step 2
Plan your walking route through well-populated areas where you'll feel safe walking and where you can solicit help if you need it.
Step 3
Walk in place for a few minutes to warm up your muscles and joints and increase your heart rate before you start your walk.
Step 4
Focus on taking regular, measured steps as you walk and resist the urge to lengthen your stride, which can put too much pressure on your hips and knees.
Step 5
Pay attention to your joints and don't push them to the point where you feel pain. If you need to slow down, stop halfway through your workout or skip a day if you experience a flare-up. Give your body what it needs.
Step 6
Pace your walk so that you can speak normally but so that it's hard for you to sing, giving yourself a moderate-intensity workout.
Step 7
Stretch your hamstrings at the end of your walk by sitting with your legs in front of you. Slowly bring your right foot up and press it against your inner left thigh, then bend forward from your hips. You should feel your hamstrings stretching. Repeat with the other leg. Tight hamstrings can make walking challenging.
Tips and Warnings
- Check with your rheumatologist before starting an exercise program if you have arthritis. Your doctor may recommend specific cautions or modifications for your condition.
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