Walking for Fitness
While I realize walking isn't the best
form of exercise for all of us, it does work well for many with
arthritis. It is less strenuous with many of the same benefits of other
forms of exercise. It requires no special equipment, other than a good
pair of shoes. It strengthens the heart and lungs, nourishes joints,
builds bones, burn calories, reduces stress and it can be fun! What more
can we ask for?
To begin your walking program, start with a visit to your doctor. Ask if
there are any medical reasons you cannot walk daily for exercise.
Chances are your doctor will be thrilled that you want to exercise.
Then make a promise to yourself. Most people who begin any type of
exercise program drop out within 6 months, and I am sure that is much
higher for those with arthritis. Set goals, but keep it realistic. Your
first goal may be simply to walk around in the house for five minutes
each day. For some of us this is a very difficult thing to do. When you
have achieved that everyday for a week, move on to a larger goal,
walking down the driveway to the mailbox each day. Then go on from
there. The important thing is to keep the goals realistic. If you cannot
reach your goals, you will not stick with the program.
If you do not have foot problems that require orthotics or special
shoes, the following are qualities you should look for in a good walking
shoe:
Lightweight. Breathable upper material (leather or mesh). Wide enough to
accommodate ball of the foot. Firm padded heel counter that does not
bite into heel or touch ankle boon. Low heel close to ground for
stability. Good arch support. Front provides support and flexibility.
Warming up and cooling down are important parts of a good walking
program. A warm up will prevent muscle injury and make everything a
little less stiff and easier to move. Cooling down will help reduce
fatigue and stiffness and allow your muscles to return to their normal
shape and size.
Some walking tips:
Listen to your body when you walk. If you develop dizziness, unusual
pain, nausea, or any other unusual symptom, slow down or stop. If the
problem persists, see your physician before walking again.
The speed at which you walk is less important that the time you devote
to it. It takes about 20 minutes for your body to begin realizing the
"training effects" of sustained exercise.
Don't do too much too soon. Start slowly! Build gradually.
Use the two-hour rule: If you have more pain two hours after walking
than you did before you started you have overdone it.
Walk during the time of day that you usually have the least pain and
stiffness.
If you are unsteady use a cane or walking stick.
Vary your path. Walking around the block
is easy, but boring. Drive to the park for a change of scenery. Head to
the mall and window shop while you walk.
Walk safely. Never walk alone after dark.
Be familiar with the area in which you are walking.
Walk with a friend if possible for fun
and safety.
Use supports or braces if you and your
doctor feel they would be beneficial.
Reward yourself when you reach each goal.
Keep a diary, you may be surprised at how
far you progress.
Most of all, enjoy! If you see it as a
chore, you won't stick to a program. If you see it as fun and
recreational you'll stick to it and look forward to it!
Resource:
Walk With Ease, An Official Publication of the Arthritis Foundation
Better Living 
