If you’re one of the six million Canadians currently living with arthritis, chances are you’re on the lookout for some relief. No matter the relative severity of your symptoms, you’re looking for patterns and routines that can help you thrive.
Though living well with arthritis can be a challenge. There are ways to manage your pain and still stay active. In fact, certain types of activity can even help bring relief.
Take walking, for example.
The Power of Walking
Even as a general rule, walking comes with many health benefits.
Around 30 minutes of walking a day, whether all at one time, or in multiple sessions has been shown through studies to help people lose weight, improve their heart health, increase endurance and improve mental well-being. (CBC)
If you’re able to walk outside, all the better! Outdoor walking not only exposes you to fresh air, but it can also help your body produce healthy levels of the “sunshine vitamin,” vitamin D.
Walking for Arthritis Relief
Believe it or not, walking is actually one of the best ways to get active and stay that way, even if you have arthritis.
Though people with arthritis are often concerned that walking will exacerbate their conditions, this is generally a misplaced fear. Walking actually helps you become more fit without straining your joints. In fact, over time, people with arthritis are likely to see a decrease in their symptoms as a direct result of increased activity through walking.
- Strengthen muscles around joints
- Increase blood flow to your joints
- Strengthen bone
- Weight loss puts less strain on joints
- Improve balance
Perhaps best of all, increased activity throughout the day leads to better sleep at night. Better sleep, in turn, allows your body ample time to rest and heal, leading to an even greater quality of life.
Getting Started
As we mentioned above, it’s quite simple to get started with walking.
That being said, here are a few “steps” you can take to get started.
- Make sure to wear a good pair of well-fitted walking shoes.
- Wear seasonally appropriate workout clothing that fits well and doesn’t chafe.
- Choose well-traveled routes with good visibility and no known hazards.
- Hydrate well before setting out, and for long walks, carry extra water along the way.
- If you’re concerned about your balance, use a pair of walking poles.
- Wear a hat or sunglasses to shade your eyes on bright days.
Above all, be sure to stretch well, both before you set out and after you conclude your walk. Simple stretching is good not only for your muscles but also for your joints as well.
A Caution
For those who are new to walking, make sure you don’t start out with something too ambitious. Overdoing it on your first walk is dangerous in more ways than one, especially for someone with arthritis.
Always start small and add from there. Once you’ve taken a few easy walks to test your limits and measure your pain, aim to walk for longer distances over greater periods of time. Your body will gain strength as you go.
Remember: our bodies crave habits. Make it a goal to walk between three and five days a week, preferably on some sort of schedule.
Contact Arthritis VIP
Arthritis VIP is the best place in Ontario to seek specialized treatments for arthritis. To learn more about how to manage your symptoms, or to schedule an appointment with us, please feel free to contact us today.
We look forward to serving you.
