Health Its good toW Alk Walking isnt just a good way to reduce arthritis pain it is also a great way to improve your health words: Louise Ramsay T he days when people with arthritis were told to take things easy are long gone. Now, exercise is seen as crucial, not only to keeping you in good health, but also to managing your pain. The effects of more strenuous exercise if you already have arthritis are not clear, but it is certain that moderate exercise such as walking wont make arthritis worse. However, even if youlike more vigorous exercise, walking still has its plus points. The advantage of walking is that everyone already knows how to do it, says Professor Andrew Lemmey, professor of clinical exercise physiology at Bangor University. Its cheap all you need is a good pair of shoes you can do it virtually anywhere, and most people already do at least a bit of it in their daily lives. Regular walking not only helps to keep you trim, but it also reduces the risk of developing myriad conditions, including heart attack, stroke, type II diabetes, some forms of cancer, Alzheimers disease and even osteoarthritis. On top of that, it improves overall physical function, so youre more likely to be able tomanage daily tasks and continue living independently. Another bonus is that getting physical means you might get a better nights sleep. Walking has benefits for all forms of arthritis, but is particularly good for improving pain and function in the knee and hip, by strengthening the muscles around the affected joint to improve support. Movement also increases oxygen and nutrient delivery to the cartilage, which is vital for joint health, says Lemmey. Importantly, walking helps people to lose weight, which is crucial given that obesity is a primary cause of knee and hip osteoarthritis. WaLking Works Arthritis Cares booklet find out more about exercise and arthritis can be downloaded here how walking can help with arthritis How to get started After first checking with your doctor that exercise is safe for you, start by walking five to 10 minutes on the flat every day, says Laura Talbot, project manager for Get Active for Arthritis. Keep goals short-term and realistic. Take each day as it comes and dont be too hard on yourself. The aim is gradually to increase your walks to at least 30 minutes, five days a week. Try incorporating walking into your daily life. For instance, use the stairs rather than the lift at work, or walk rather than drive to the local shop. Staying motivated To keep motivation up, give yourself a treat after a walk, such as a cup of tea at a caf with friends, or ask friends to walk with you. Youll all be more likely to turn up because you dont want to let each other down, and you can encourage each other along the way, says Talbot. Setting goals is another good idea. Many phones can download apps that record steps and distance covered around 6,000 steps a day is good, says Lemmey. You can also buy cheap pedometers that you wear around your wrist like a watch. How to walk safely If your knees or hips arent feeling great, its probably best to take a shorter, easier walk though you might find that, as your joints loosen up, you can keep going, says Lemmey. The ideaWorks joint moving, so even on bad days try to walk a bit. WaLking is to get the If your knee stiffens after a walk, apply ice or frozen peas are good for this), but if the pain and swelling persist for a few days, it might be worth trying a different activity, John cook ran marathons I find that walking with poles such as swimming, cycling or tai chi. The only time Id advise not to walk is when the until his mid-60s, whenhe was strengthens my body, and being ground is slippery. diagnosed with osteoarthritis in in the fresh air takes my mind off his hipsand shoulders. I wanted my arthritis. Like most people, How fast should you walk? I have my bad days and need to to avoid a hip replacement, As you get fitter, you can progressively walk faster andup steeper hills. You need to so I gave up running, he explains. rest, but walking keeps my body walk fast enough toget your heart rate up, but not so fast that you donthave enough I started out by rebuilding my and my mind in good condition. breath left to chat, so youcan keep walking for longer to increase the healthbenefits. leg muscles with gentle recovery n There are hundreds of Walking walks, which in time enabled What get out into the rugged equipment do I need? for Health groups that offer free me to Apart from a good pair of shoes, not much. If a knee brace every week. Go joint short walks helps stabilise the to: Welsh countryside. and makes walking easier, then wear one. Nordic walking burns more calories, helps walkingforhealth.org.uk to keep the body upright, and the sticks reduce impact on the joints when walking downhill, so it offers a number of benefits, says Lemmey. n Arthritis Cares booklet about exercise and arthritis can be downloaded here Keep goals short-term and realistic. Take each day as itcomes and dont be too hard on yourself"
