Daily Walks Can Improve Joint Health
Moving and staying active are important components for lifelong health.
“It is exercise alone that supports the spirits and keeps the mind in vigor,” said Roman statesman Marcus Cicero around 65 BC.
You do not have to have the skill of an ancient Olympian to be fit, and being in shape doesn’t need to be expensive. Walking is an ideal exercise for all ages because it improves your joint health and boosts your cardiovascular fitness.
Why Walking Is Such a Good Exercise
Anyone can begin a daily fitness routine of walking because all you need is a set of supportive athletic shoes. Brisk walking is probably the least expensive cardio activity because it doesn’t require equipment or a gym membership, and you don’t need any special training. The health benefits of walking include the following:
- Increased heart and lung fitness
- Better management of chronic conditions like hypertension, diabetes and high cholesterol
- Improved balance and flexibility
- Weight loss
- Decreased muscle pain and joint stiffness
“Walking’s a great way to work out because we can integrate it into our daily lives,” said Amanda Paluch, an assistant professor at the University of Massachusetts, Amherst. “And if you can just fit it around your house or within your neighborhood, it’s one of the most convenient options.”
Studies show walking also can reduce sweet cravings, relieve joint pain, improve the immune response, overcome obesity genetics and reduce breast cancer risk (Harvard Health).
Activity Trackers Can Motivate You in Your Walking Habits
Everyone needs some motivation when beginning a new habit. If you are just getting started with a walking routine, you may want to try an activity tracker to monitor your steps, heart rate, blood pressure and calories burned.
It is not necessary to purchase an expensive device. Even devices in the $20 range can offer the basic metrics. The reason why activity trackers are so effective is data access. Seeing progress toward your goal is a powerful motivator to meet your physical activity target. Some people like to set a goal of 10,000 steps per day. Your doctor will likely encourage you to follow the Centers for Disease Control and Prevention’s (CDC’s) recommendation of 150 minutes of moderately intense activity and strength training two times a week.
Get Moving during National Move More Month
April is a perfect time to begin a new walking goal because it is National Move More Month. If you have osteoarthritis or rheumatoid arthritis, walking may ease your joint pain. Walking makes your muscles stronger and transfers pressure from the joints. It also compresses and releases knee cartilage, which circulates synovial fluid that brings oxygen to the joints. When the joints aren’t nourished, they begin to deteriorate.
One study published in the American Journal of Preventive Medicine analyzed 1,564 adults older than 49 with lower-body arthritic pain. Patients who walked for 60 minutes each week were more likely to be disability-free four years later.
Here are four tips to get you started during National Move More Month:
- Invest in quality footwear. — You can’t meet your exercise goals if your feet hurt. Some athletic shoe stores will analyze your foot and gait to create customized recommendations for the best footwear for you.
- Find an exercise pal. — Walking with a friend or neighbor will make you feel safe and secure. A partner will also keep you accountable for meeting goals.
- Vary your route. — If you walk the same route every day, you will get bored. Take some time to map out new routes so you can enjoy new scenery.
- Track your progress. — Besides using a fitness tracker, keep a log of how far, long and often you walk. You will be encouraged to keep going in your fitness journey.
Talk to Your Orthopedist About a Walking Plan
Your health needs are unique to your age, body type, medical history and fitness level. If you are experiencing joint pain, make an appointment with your orthopedist to come up with an exercise plan. Your doctor may suggest specific strengthening exercises, physical therapy or even a procedure if pain persists.
In some cases, your doctor may suggest total knee or total hip replacement surgery to relieve pain and restore your mobility. Call today to make an appointment during National Move More Month and get moving toward better joint health.