July-September 2011: Walking
Introduction
We start with walking, which is a fantastic way to start an exercise plan, as it’s free, low impact and doesn’t put the joints under much stress.
Walking regularly and moderately could help:
- Improve your condition
- Aid weight loss
- Improve confidence.
Read on to find out more about walking with RMDs as well as a host of tips and ideas to inspire you to get started. Make sure you check with your doctor before starting something new.
Quick guide
- Low impact
- Cardiovascular
- Weight bearing
- Strength
- Balance
- Flexibility
Expert view
Christina Opava is a Professor in Physiotherapy at the Karolinska Institute, Stockholm, Sweden.
*Always seek your doctor’s advice about how much exercise is suitable for you
Is it safe to walk if I have a rheumatic or musculoskeletal disease?*
If you suffer from arthritis or osteoarthritis in your hips, knees or feet you should take particular care when walking. You should also be cautious if you have had a hip or knee replacement.
Reduce impact by:
- Walking on softer ground such as grass, rather than on concrete
- Walking on flat ground to lessen the strain on the joints
How far should I walk?*
Take it slowly and don’t be too ambitious! You can start with a short walk around the block. Walk regularly at a moderate pace, and increase distances each time. Soon you will notice that you’re able to walk further.
Should I continue to walk if I’m in pain?
Pain is almost always present if you have arthritis and is normally not a warning sign in chronic conditions. However, if pain increases and persists with walking, make sure that you discuss any pain you experience with your doctor. He/she will be able to advise the best way to proceed.
Top 5 tips on how to make walking fun and enjoyable
- Build walking into your daily routine –for example, if you use public transport, get off the bus a stop early and walk the rest of the way
- Listen to music whilst walking to pass the time and get in the mood
- Walk with friends, but keep to your own pace
- Sign up for a sponsored walk and set yourself a target
- Walk around your local town, city or museum – walking doesn’t have to be for exercise's sake
Maximising the health benefits of walking*
Adapt the intensity of your workout to suit you:
Ease the wear and tear on knees and ankles, and improve your balance and stability by walking with poles. It makes climbing inclines easier!
Increase your heart rate by walking faster. Try walking on a treadmill to keep to a good pace.
Change your technique and increase your pace and turn walking into a higher intensity activity by power walking with weights.
Build up strength by climbing stairs and avoid using lifts whenever possible. If you suffer knee joint pain then stair walking will put pressure on these joints, and should be avoided.
Equipment
Walking Shoes
Well fitting shoes are essential for people with RMDs to use when exercising. Arch support is good to decrease forefoot pain. You need to get the most comfortable supportive orthotic footwear for your foot condition. This may include:
• A shoe with lots of space in the toe area
• Removable insoles to give you better fitting flexibility
• The option to insert orthotics if needed
• Have lace or Velcro closures that can be loosened if your feet swell
Assistive devices
Assistive devices such as canes or sticks can add support when walking. Many canes can be adjusted for height.
PEOPLE HAVE SHOWN THEIR SUPPORT
Activity of the Month - Dancing
Dancing!
From Ballroom to Zumba – dancing to music will keep you active and lift your spirits
Maro Agrotou
I love to walk and to exercise my muscles and not make harm to my joints.
THE TOP FIVE!
WAVING PEOPLE SO FAR!
THE TOP FIVE!
Activity of the Month - Dancing
Dancing!
From Ballroom to Zumba – dancing to music will keep you active and lift your spirits
Maro Agrotou
I love to walk and to exercise my muscles and not make harm to my joints.
eular
The World arthritis day website is supported and managed by EULAR, the European League Against Rheumatism.
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