Osteoarthritis is often worsened by sedentary habits and excess weight, two so-called modifiable<\/em> 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.<\/p>\n Each step creates gentle compression that stimulates the circulation of synovial fluid, a kind of \u201cnatural lubricant\u201d for your joints. As a result, your cartilage is better nourished and pain can decrease because friction within the joint is reduced.<\/p>\n Walking engages the muscles of the legs and trunk. Over time, you gain strength, which helps stabilize and protect your joints.<\/p>\n To maximize this effect, it can be helpful to combine walking with strengthening exercises adapted to your condition.<\/p>\n 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.<\/p>\n Walking regularly, combined with a healthy diet and strengthening exercises, can help reduce the load placed on your joints.<\/p>\n 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.<\/p>\n Beyond the joints, walking improves blood circulation, strengthens bone density, stimulates memory, and even benefits your mood. It is truly a natural medicine.<\/p>\n 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.<\/p>\n In contrast, walking creates a gentle movement within the joint without significant impact. This type of movement helps stimulate the body\u2019s natural lubrication systems.<\/p>\n 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.<\/p>\n Here is a simple program to help you integrate walking into your routine.<\/p>\n 2 to 5 minutes of slow walking.<\/p>\n You can enhance this period by adding 1 to 2 sets of 10 muscle activation movements for the legs, such as:<\/p>\n1. Walking nourishes your joints<\/h3>\n
2. It strengthens your muscles and protects your joints<\/h3>\n
3. Walking contributes to weight loss<\/h3>\n
4. It promotes autonomy and independence<\/h3>\n
And much more...<\/h2>\n
Is there a difference between walking and running?<\/h2>\n
The benefits of walking<\/h2>\n
How to start walking with osteoarthritis<\/h2>\n
Warm-up<\/h3>\n