Why is walking ideal when you have osteoarthritis?
Osteoarthritis is often worsened by sedentary habits and excess weight, two so-called modifiable risk factors. This means you can take action, and physical activity becomes a valuable ally. Among all the options, walking stands out: it is simple, free, safe, and easy to integrate into your daily routine.
1. Walking nourishes your joints
Each step creates gentle compression that stimulates the circulation of synovial fluid, a kind of “natural lubricant” for your joints. As a result, your cartilage is better nourished and pain can decrease because friction within the joint is reduced.
2. It strengthens your muscles and protects your joints
Walking engages the muscles of the legs and trunk. Over time, you gain strength, which helps stabilize and protect your joints.
To maximize this effect, it can be helpful to combine walking with strengthening exercises adapted to your condition.
3. Walking contributes to weight loss
Body weight places direct pressure on the knees, hips, and ankles. According to Arthritis.ca, most people who have undergone joint replacement surgery were overweight.
Walking regularly, combined with a healthy diet and strengthening exercises, can help reduce the load placed on your joints.
4. It promotes autonomy and independence
Osteoarthritis is one of the main causes of loss of mobility. Maintaining a walking routine adapted to your abilities can help slow this decline and preserve your independence in everyday life.
And much more...
Beyond the joints, walking improves blood circulation, strengthens bone density, stimulates memory, and even benefits your mood. It is truly a natural medicine.
Is there a difference between walking and running?
Yes. The benefits are generally greater with walking when osteoarthritis is present. Running creates repeated impact on the joints, which can be more irritating. When osteoarthritis is present, friction within the joint is already increased. Adding repeated impacts, such as those from running, can therefore increase irritation.
In contrast, walking creates a gentle movement within the joint without significant impact. This type of movement helps stimulate the body’s natural lubrication systems.
The benefits of walking
The benefits of walking are numerous, especially for people living with osteoarthritis. If your condition causes limping or pain when walking, the use of an assistive device, such as a cane, may be recommended. An assistive device may allow you to start a walking program so that it becomes a habit. This way, you can benefit from the positive effects while limiting pain and limping.
How to start walking with osteoarthritis
Here is a simple program to help you integrate walking into your routine.
Warm-up
2 to 5 minutes of slow walking.
You can enhance this period by adding 1 to 2 sets of 10 muscle activation movements for the legs, such as:
- half squats
- calf raises (rising onto your toes)
- gentle leg swings
Workout
5 to 30 minutes of brisk walking. The intensity should allow you to talk, but not sing.
Cool-down
5 to 10 minutes of slow walking.
You can also add gentle stretches (1 to 2 times for 30 seconds) for:
- quadriceps
- hamstrings
- calves
Add one more minute each day. The goal is to reach 30 minutes, five times per week. You can also divide your walks into three 10-minute sessions for similar benefits.
Motivation tip: incorporate walking into your daily transportation, such as going to work or running errands, and take time to celebrate your progress.
When should you consult?
If the pain becomes too intense and prevents you from walking comfortably, it is recommended to consult a physiotherapist.
A professional can adapt your program, suggest complementary exercises, and support you in managing osteoarthritis. They can also guide you in choosing an appropriate walking aid and teach you how to use it properly.
In summary, walking is a simple, effective, and accessible exercise to reduce pain, strengthen muscles, maintain a healthy weight, and preserve your independence despite osteoarthritis.
