Walking routine for arthritis patients

There are a variety of reasons why walking can prove to be the best form of exercise especially when you’re suffering from arthritis. Walking can help you burn calories, improve your balance, and boost your heart health apart from boosting your metabolism in the long run. So if you’re looking for a risk-free anti-pain treatment for your condition, then building a daily walking routine would be the ideal option for you. Walking for a mere 30-45 minutes a day may do wonders for your body, from keeping you in good shape and making your bones strong.
Formulating smart strategies like FIT can kickstart your walking routine efficiently and can help you keep track of your progress.

Important Considerations

The requirements of everybody are different and you need to understand your condition better to formulate an effective walking routine. You can start off by normal walking for 15-20 minutes a day initially and look to increase the duration and distance on a gradual basis. By progressively overloading your workout, you will gain better stamina and it can help with your joint pains. Walking is simple, free and everyone can do it!

The FIT Formula

While scheduling your walking routine, keep in mind the FIT formula – Frequency (how often), Intensity (how fast) and Time (how long). While starting a new physical exercise, start at a low rate and slowly increase over time. Trying to do too much initially can lead to fatigue and burnout, which can also result in injuries. Keep a long-term goal in mind and plan accordingly.

Frequency : Try walking every day but make sure that you walk for at least 5 times a week when you begin your schedule. If you’re just starting out then try brisk walking at small intervals on the basis of how much your body can tolerate.

Intensity : Aim for a moderate intensity in the beginning. Try walking 2-3 kilometers on an average daily and try and increase it in the long run. Monitor your heart rate and breathing pattern to get a better understanding of how much you can walk without getting tired.

Time : Begin walking for 20 minutes a day and try to incorporate at least 5 minutes of brisk walking in it. Over a period of time you will be able to increase the duration of your walking as your body gets accustomed to the routine. Slowly increase your time until you reach your goal.

Counting your daily steps can also be an effective for tracking your progress and see where you’re lacking. Aim for at least 5000 steps every day, keeping in mind that most of us already walk 2500-4000 steps everyday just by doing our normal activities. Rely on discipline and keep reminders on your phone to keep you active throughout the day. Sitting in one place too long can be harmful so make sure you get enough physical exercise around the clock to stay active. You will gradually see positive changes in your body after a few weeks of regularly following this routine. So what are you waiting for? Start now!