Arthritis impacts millions of people and nearly one-quarter of Americans suffer from the disease. It is the nation’s top cause of disability among both adults and children. The disease involves the inflammation of one or more joints. This causes pain and stiffness that gets worse as time passes. While there isn’t a cure, there are a number of treatments that can help manage the symptoms and pain associated with arthritis. Walking is one of the best ways to help with painful arthritis symptoms. Below you will find the best tips for walking with arthritis.
Tips for Walking With Arthritis
Walking is highly beneficial for your overall health. This is especially true if you have arthritis, as it can reduce your risk of osteoporosis, maintain your bone health, and assist in keeping your joints flexible. Consider the following tips for walking with arthritis.
There is no need to overexert yourself when it comes to walking. Start small and take manageable walks a few days a week when you begin. Consistency is more important than the amount of time you walk or the distance. If you have not exercised in a while, start out by walking 15 minutes a few days each week and work up from there. It is recommended that adults get 150 minutes of moderate activity a week (30 minutes a day 5 days a week). Remember to take a few minutes to stretch before and after your walk.
Track Your Progress:
When you first start out, you may not know exactly how many steps or what distance you have gone. Consider using a pedometer to track your progress. There are a number of watches and mobile apps you can use to see how much walking you are doing. Try and get better every week by adding manageable walking goals into your routine.
Sometimes exercise can be the last thing on your to-do list. In fact, many people often skip out on exercising because they are too busy. Avoid this by scheduling walking into your day. You don’t have to carve out a bunch of time all at once if you don’t want to. For example, schedule 10 minutes of walking in the morning before work (park far away if you can), 10 minutes after you eat lunch, and 10 minutes after lunch. If you want to get it all done at once, try and schedule your walks first thing in the morning.
One of the hardest things to do when you begin your walking journey is holding yourself accountable. If you struggle with discipline, try and find a walking group or join an online walking challenge. This can help keep you accountable and build community with others whom you have shared goals with.
Prepare the Essentials:
Wear weather-appropriate clothing, comfortable shoes, and pack a water bottle. Set this all out the night before so you are ready to get into your walking gear and get moving. If you need some assistance during your walks, be sure and utilize those for support. Whether it’s walking poles, a cane, or a walker, using assistance can help keep you from getting injured.
Keep Walks Interesting:
You need to have some motivation to get out and walk. Consider changing the scenery when you walk to keep it interesting. Local parks, walking paths, and even low impact hiking trails can help keep you motivated.
If you have arthritis and struggle with pain or other unwanted symptoms, consider ankle arthritis treatment. The team at Foot & Ankle Concepts are skilled in podiatry in Oxnard and have helped countless patients suffering from arthritis. Contact their office today to schedule an appointment!