The perfect exercise
Did your doctor recently tell you that your joint pain may be caused by osteoarthritis? Don’t panic! First of all, it’s important to know that 1 in 10 Canadians have osteoarthritis and that there’s a wealth of information out there to help you better understand and live with the disease.
4 benefits of walking for osteoarthritis
One of the easiest and best ways to relieve osteoarthritis pain is to get moving! In fact, a sedentary lifestyle and obesity are what are known as “modifiable” risk factors for osteoarthritis, meaning we have the power to change them if we put our minds to it!
Because it’s so easy and anyone can do it, walking is the perfect exercise for beginners.
1. Walking nourishes your joints
Walking involves repetitive movements that gently compress your joints and help to circulate the synovial fluid inside them, nourishing the cartilage between your bones and lessening the pain related to wear and tear.
2. Walking makes you stronger
Activating the muscles in the legs and core builds strength in sedentary people. Joints that are surrounded by strong muscles will be better protected and less susceptible to damage. For maximum results, it’s recommended to pair cardio exercise, such as walking, with weight-training exercises tailored to your specific needs.
3. Walking can help with weight loss
According to the site arthritis.ca, 80-90% of people with arthritis who have had joint replacement surgery were also overweight. Your weight has a direct impact on the pressure supported by your joints. For best results, the combination of cardio, weight training, and proper nutrition is the way to go.
4. Walking increases your autonomy
Osteoarthritis is one of the causes of loss of autonomy. Regular exercise, adapted to your fitness level, can prevent a decrease in your autonomy.
Note: Exercise comes with a long list of benefits—and not only for your joints! Regular movement also has positive effects on mood, bone density, memory, circulation, the prevention of heart disease, etc.
Basic walking program to get you started today
- Warm-up: 2-5 min. of slow walking
- Training zone: 5-30 min. of walking at a good pace (you should be able to talk in short sentences, but not be able to sing)
- Cooldown: 5-10 min. of slow walking
Add at least 1 minute to the training zone each day. Helpful hint: Try fitting periods of walking into your regular activities or work breaks.
Aim for 30 minutes in the training zone, 5 times a week. You can even divide this into three 10-minute sessions for the same benefits!
Consult a kinesiologist to talk about adding weight-training exercises to your program.
If your pain prevents you from walking comfortably, talk to your physiotherapist.
To stay motivated, celebrate your accomplishments and encourage your family and friends to join you!
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