4 Beneficial effects of walking for osteoarthritis
One of the simplest and most effective treatments for easing osteoarthritis-related pain is right within reach: movement! In fact, sedentary behaviour and obesity are considered modifiable osteoarthritis risk factors,
meaning we have the power to change them if we take action!
Walking is an ideal exercise to start with thanks to its accessibility and simplicity.
1. It nourishes your joints
Walking produces repeated movements and gentle joint compression, which improves circulation of the fluid inside your joints (i.e., synovial fluid). This fluid nourishes the cartilage in your bones and helps reduce pain caused by wear and tear.
2. Walking makes you stronger
Activating the muscles of your legs and core results in strength gains, especially in sedentary individuals. Joints surrounded by strong muscles are better protected and less likely to wear down. It is recommended to pair aerobic exercises like walking with strength training tailored to your needs to optimize muscle gains.
3. Walking can help with weight loss
According to arthritis.ca, 8 to 9 out of 10 people with arthritis who undergo joint replacement surgery are also overweight. Body weight has a direct impact on the load your joints must support. A combination of aerobic exercise, strength training, and proper nutrition is recommended for optimal results.
4. It makes you more independent
Osteoarthritis is one of the leading causes of mobility loss. Regular physical activity adapted to your fitness level can help prevent the decline of your independence.
Note: The list of benefits of physical activity is long and extends well beyond joint health!
Movement also has many positive effects on mood, bone density, memory, circulation, heart disease prevention, and
much more.
Simple training program to start walking today
Warm-up (2 to 5 minutes)
Begin with a slow walk to gently wake up your muscles and prepare your body for exercise.
Training zone (5 to 30 minutes)
Walk at a brisk pace — fast enough to be slightly out of breath but still able to speak in short sentences (though not able to sing!).
Add 1 minute or more to this training zone each day.
Tip: Make this habit easier by integrating walking into your daily commute or your work breaks.
Weekly goal
Aim to complete 30 minutes in the training zone, 5 times per week.
Short on time? No problem! Break your daily walk into three 10-minute sessions, the benefits are the same.
Add strength training to your routine with the help of a kinesiologist to improve your strength and endurance.
If pain prevents you from walking comfortably, don’t wait, consult your physiotherapist for a personalized assessment.
Celebrate your progress, even the small ones, and invite your loved ones to walk with you. It’s more motivating together!
