fitness Walking back to happiness Improved health, a boost to your wellbeing we look at the benefits of taking a stroll Words: Sarah JuGGinS I m going for a walk. Its a simple statement, but those five words could hold the key to better health, higher fitness levels, greater mobility and enhanced mental wellbeing. Walking is one of the best forms of exercise for people of any age and of any ability. It has a low impact on your joints; it works your cardiovascular system without putting it under undue stress; it can help with weight control; it releases endorphins into the bloodstream, thereby enhancing your feeling of wellbeing; and it is free and can be done almost anywhere. For people with arthritis, walking is a great way to include physical activity in their daily regime. It increases strength and flexibility, reduces joint pain, and helps combat fatigue. Of course, there will be times when your joint pain is bogging you down, and the thought of leaving the couch makes you feel physically sick but consider the positives of going for that walk. Once you head out, your energy levels will rise, you will feel better in yourself, and your muscles will be getting the workout they need to support your body. A lack of exercise can actually make your joints even more painful and stiff, because the surrounding muscles become weakened, and that puts more stress on the joints. Expand HIdE Arthritis Care orsteps first the British Walking Federation will be able to put you in contact with the organiser of a suitable walking group in your locality. If you just want to start walking without joining a group, then the Ramblers association publishes comprehensive walking maps and guides, which will help you to discover new routes and explore new places. out and about One group of people who are getting all the benefits of walking with the added bonus of a coffee at the end are Get Walking Gateshead, an Newcastlebased initiative put in motion by Arthur Coulson and Allison Bellinger. We have about a dozen members, said Allison, who is chair of the group.We meet monthly to do roughlytwo-mile walks. It is not just about the exercise, it is about the mentalwellbeing that comes from being out and about in nice places with other people. There is a big range of mobility within the group; Allison recounts how on one occasion a woman who was using a mobility scooter got off the vehicle and walked some of the way, so another member could have a rest on it. The group completed a five-kilometre walk last year, and will be looking for other challenges in 2015. Getting started So whats stopping you? Walking offers so many benefits, although as with all exercise you need to start slowly. If you havent exercised much for a while, ease yourself in gently, maybe with a 15- to 20-minute walk, taking it at a slow pace and stopping every so often to rest. You can build up the length and intensity of your walking as your fitness increases. If you push yourself too hard in these first sessions, you can overwork your muscles, which will cause soreness, and may worsen your joint pain and it can be very demotivating. Consider taking the following steps before you start to walk: n Apply heat, either through a hot shower, heat packs or warm towels. This will relax your muscles and relieve any pain before you set out n Move gently. Do some light range-of-motion exercises before you start. Move your arms and legs through their full range of motion to get them warm and increase flexibility n Go slowly. Dont set off at a gallop. Ease into it steadily, take note of your surroundings, and enjoy the sensation of movement and being in the great outdoors If you are unused to exercising, you might notice some unusual pain after exercise. It is worth talking to your doctor about what is normal and what pain might be a sign of something more serious. For people with rheumatoid arthritis, when you suffer a general or local flareup, one option might be to do gentle stretching and range-of-motion exercises that work your muscles, without actually doing the walking. Expand HIdE nstrutclothes should walking your stuff be loose, in style comfortable and appropriate to the weather. layered clothing is best, so you can remove a layer when you are hot and replace it when you are cold. For example, on a sunny, but cold day in the uK, you might want to have with you a t-shirt, a light jumper, a warmer fleece and a rain jacket (just in case). Base layers that wick away sweat are a good investment. n socks are vitally important because ill-fitting socks can cause blisters. sports socks or specialised walking/hiking socks are a good purchase, as they are designed to keep your feet dry again, preventing blisters. n walking shoes should fit well, but with enough room to expand. as a guide, walking shoes should be a size-and-ahalf larger than dress shoes. shoes should not be really stiff, as they need to give with the terrain. if you can bend your shoe at the ball of the foot, and twist it from side to side, then it is suitable. walking shoes should be flat, as you want to be completely balanced when you walk. specialised walking shoes can be expensive, but a good pair will last a long while, and will keep you safe on all terrains. walking the walk It sounds like a simple enough task, but for someone who has mobility issues, the walking action can be difficult. Here are a few handy hints to get you started. 1. Relax your shoulders and keep them down and back. 2. Stand tall, with a slightly lifted chest and a straight back. 3. Bend your arms at a 90-degree angle and swing in time with the opposing leg this balances the body. 4. Ensure your hips are level, your knees point forward, and that your pelvis is tucked under your torso. 5. Check your steps are of equal length. 6. Hold your head straight and keepyour neck in a relaxed, neutralposition. 7. Strike the ground with your heel first, feel the pressure roll through the balls of your feet and push off your toes. Learn how to adopt the right position when walking for fitness "
