Should i walk with arthritis

Your doctor or a physical therapist can help create a personalized walking plan that gives you the most benefit without aggravating your joint pain. More tips to help protect your joints:. You might do five minutes a day the first week, and then increase your time or distance a few minutes the next week.

That works out to 30 minutes a day, five days a week of moderate intensity aerobic exercise, which means you can carry on a conversation while exercising, though your breathing rate will be increased. You can split that time into minute blocks if fatigue is a problem. Move your joints gently at first to warm up. You might begin with range-of-motion exercises for five to 10 minutes before you move on to aerobic exercise.

And when you do start walking, focus on landing softly with each stride. Take a break if your joints start to ache — sit on a bench for a minute or two and engage in some easy breathing, then walk again, advises Louw. If you have a flare of RA or an increase in OA pain , you should still stay active. Some simple stretching may diminish some of the pain. CreakyJoints is a digital community for millions of arthritis patients and caregivers worldwide who seek education, support, advocacy, and patient-centered research.

We present patients through our popular social media channels, our website CreakyJoints. We represent patients through our popular social media channels, our website CreakyJoints. Only fill in if you are not human. Walking also helps: Keep cartilage healthy Low-impact exercise increases blood flow to cartilage, which helps cartilage get the nutrients it needs to cushion and protect the ends of bones in your joints. Strengthen muscles The stronger your muscles are, the more weight they can handle, and the better they can support and protect your joints.

Manage your weight Extra pounds put more pressure and stress on weight-bearing joints, and can make inflammatory arthritis worse. Consider walking poles Using a walking stick or pole may relieve pressure on the joints and assist with balance and stability. Pack a water bottle To stay hydrated, drink a few cups of water 15 minutes before you start walking, and another few cups after you cool down.

More tips to help protect your joints: Start slowly You might do five minutes a day the first week, and then increase your time or distance a few minutes the next week. Build up to minutes per week That works out to 30 minutes a day, five days a week of moderate intensity aerobic exercise, which means you can carry on a conversation while exercising, though your breathing rate will be increased.

Move gently Move your joints gently at first to warm up. Physical activity helps to maintain both physical and mental health in patients with arthritis. Read Exercising with Arthritis. Ideally, you should aim for minutes of moderate exercise each week. This equals 30 minutes of exercise 5 times a week. Start slow and easy, and progressively increase your walking time and pace.

For example, if you can walk for 10 minutes each day after dinner this week, aim to walk for 15 minutes next week. The goal is to stay committed to activity. Map out a route that brings you back home after achieving your distance goal. You may opt-out of e-mail communications at any time by clicking on the Unsubscribe link in the e-mail. Our Housecall e-newsletter will keep you up-to-date on the latest health information. Mayo Clinic does not endorse companies or products.

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This content does not have an English version. This content does not have an Arabic version. See more conditions. Exercise helps ease arthritis pain and stiffness. Products and services. Exercise helps ease arthritis pain and stiffness As you consider starting an arthritis exercise program, understand what's within your limits and what level of exercise is likely to give you results. By Mayo Clinic Staff. Thank you for Subscribing Our Housecall e-newsletter will keep you up-to-date on the latest health information.

Please try again. Something went wrong on our side, please try again. Show references Exercise and arthritis. American College of Rheumatology. Accessed Nov. Gecht-Silver MR, et al.

Patient information: Arthritis and exercise. Benefits of exercise for osteoarthritis. Arthritis Foundation. Using heat and cold for pain relief. Resistance training for health and fitness. American College of Sports Medicine. Laskowski ER expert opinion. Mayo Clinic, Rochester, Minn. See also 5 signs a psoriasis support group is right for you 6 ways to manage itchy skin when you have psoriasis After a flood, are food and medicines safe to use?

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