You know your heart benefits every time you take a hike. But did you know that your bones and joints are strengthened as well? Even a moderate walking program can do wonders in reducing joint and muscle stiffness, while actually making bones stronger, denser and less subject to bone-thinning osteoporosis.
Although most people don't realize it, walking is a good aerobic exercise. Walking when done properly is just as beneficial as running or jogging it just takes longer. You don't have to sweat pouring down your brow to get benefits from aerobic exercise. Consistency is more important than intensity. But don't take that to mean you should stop and stroll. Try to set a pace that allows you to reach you target heart rate, them maintain it for at least 20 minutes.
People with arthritis often fear exercise will intensify painful flare-ups. The truth is, inactivity causes joints to become stiff and muscles to become smaller and weaker. Walking breaks the cycle of pain and the resulting inactivity. To loosen stiff before walking, try soaking your feet in warm water. Wiggle your toes back and forth as far as they will comfortably move. Do your feet, dress properly and go for a walk. When you return, soak your feet again, but this time in cool water for about five minutes.
As with any exercise, a warm-up period will increase blood circulation in your muscles, making them more flexible and less likely to suffer from strains, pulls and soreness. Five minutes of walking slowly should be sufficient. Then pick up your pace, but keep it comfortable for 10 to 20 minutes. Do this at least four times a week for a month. Gradually increasing your speed, distance and time until you can walk briskly, and continuously, for 30 minutes without feeling fatigued.
Be sure to breathe deeply, in through the nose and out of the mouth. Keep track your pulse to make sure you stay within your target heart range. At this point, you are receiving a good aerobic workout. Just remember, if you can't carry on a conversation while you're walking, or you find yourself huffing and puffing, you're pushing too hard.
During the time of an arthritis flare-up, it would be wise to check with your doctor to determine exactly how much exercise is right for you. But even when the walking is somewhat awkward, or you feel limited to shorter walks due to mild pain, the rewards are still definitely worth the effort. People with arthritis report feeling less stressed and having a better outlook on life due to their daily walks. Walking gives them added flexibility that carries over into other activities and is credited with increasing their life span. Not a bad return on a 30 minute investment.