Whether you are suffering from osteoarthritis, rheumatoid arthritis, or gout, walking is a great way to ease pain and strengthen muscles. However, getting started can be difficult for those new to exercising. A physical therapist or certified personal trainer can help design a walking program that is tailored to your needs. There are many health benefits to walking, but some of the most notable include reduced knee pain and better joint flexibility.
When you are first starting out, you can take a slower pace to warm up your joints. Then, gradually increase your speed. The best type of walking shoes for people with arthritis are supportive, flexible soles. This will ensure that you do not put too much strain on your joints.
You should also drink plenty of water during a walk. If you are experiencing severe pain, stop the activity immediately. Alternatively, you can use an ice pack to reduce the inflammation. If you have severe pain, you should talk to your doctor before you start an exercise program. You may also need to decrease the intensity of your exercise routine.
For the first few weeks, it is recommended that you only walk for a short time. This will allow your joints to acclimate to the movements and will help alleviate any swelling. You can then gradually increase your walking distance the following week. You can also choose to walk indoors if you cannot go outdoors. If you are not comfortable walking outside, look for classes or walks that will take place in a swimming pool or lake.
Before you begin your walk, you should have a good understanding of your target heart rate. You should aim for a brisk rate of 3-4 mph. This will increase your breathing and reduce the swelling in your knees. You can also break your workout into 10-minute segments. If you have to go long distances, you should rest for a few minutes before you return to the activity.
It is also important to choose a smooth walking surface. An uneven surface will increase your risk of falling. You should also avoid tying your shoes too tightly. Using inserts or canes can prevent your feet from moving properly.
If you are unsure of what type of walking shoes to buy, ask your doctor or physical therapist. They will be able to recommend the right shoe for you.
Once you have decided on a walking program, you can use a fitness tracker to monitor your heart rate. You can also use a Borg’s Scale to test your cardiovascular endurance. You should walk with a friend to keep you motivated. You can also use a cane or walking pole if you need extra stability.
You can also incorporate balance exercises into your walking workout. This will help strengthen the ligaments and muscles around your osteoarthritis joint. It will also improve your posture.
To help get you started, you can work with an expert to learn the proper form for walking. You should start on a flat course and slowly work your way up to more challenging terrain.
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