Is Walking Good for Arthritis

Is Walking Good for Arthritis

Arthritis is caused by inflammation of the joints causing swelling and tenderness of one or more joints, making it difficult to move or stay active.

There are several types of Arthritis. 

1. Ankylosing spondylitis

            It affects the spines. Involves redness, heat swelling and pain in the spine or in the 

            Joint when the bottom of the spine joints the pelvic bone.

2. Gout.

            It is caused by crystals that build up in the joints. It affect the big toe

3. Juvenile Arthritis. 

It is caused by inflammation of the joints of children.

4. Osteoarthritis

usually comes with age between 50 and 60 and most often affects the fingers, knees and hips. There are different types of Arthritis, other organs such as eyes, heart or skin can also be affected.

5. Psoriatic Arthritis. 

It affects people who have psoriasis. It affects skin joints. 

6. Reactive Arthritis 

Pain or swelling in a joint that is caused by an infection in body.

7. Rheumatoid arthritis. 

Body's own defense system doesn't work properly. 

Causes of Arthritis. 

    Most common arthritis are Rheumatoid arthritis and Osteoarthritis.

• Rheumatoid arthritis and Juvenile arthritis have been identified due to Genes.

Rheumatoid arthritis is a disease in which the immune system attack the joints, beginning with lining of joints

• People with Osteoarthritis may have inherited cartilage weakness. This causes cartilage in the herd, slippery tissue that covers the ends of bones where they form a joint to break down.       

Symptoms of Arthritis 

• Pain, Redness, Heat and swelling in your joint

• Trouble moving around

• Fever

• Weight loss

• Breathing problem 

• Rash or itches.

Prevention is better than cure.        

• Avoiding tobacco products

• Doing low-impact-non weight bearing exercises 

• Maintaining a healthy body weight

• Reducing your risk of joint injuries

   Lower impact non weight bearing exercises and healthy body weight is possible with walking. Walking is one of the best forms of exercise you can do when you have arthritis. You may be surprised to learn that regular walking, stretching, and other movements can actually help relieve your arthritis pain and improve your overall mobility. Walking is a fantastic option for many patients with knee arthritis because it is a low-impact activity that does not put undue stress on the joints. Furthermore, walking can increase the knee's range of motion and keep it from becoming overly stiff.

    Research shows aerobic exercise can help ease pain and stiffness from arthritis. The American Journal of Preventive Medicine said that walking helps reduce your risk of disability. Researchers at Northwestern University analyzed  that just one hour a week of brisk walking — or less than 10 minutes a day — allowed older adults to maintain their ability to perform daily tasks. Another study suggests that people with osteoarthritis knee pain benefit most when they walk 6,000 or more steps per day.

    Another bonus for people with arthritis: Regular brisk walking can boost your mood and help you sleep better, both of which can be challenges when you live with chronic pain and fatigue from arthritis.

Tips Before You Start a Walking Program with Arthritis

Start slowly

    You start with five minutes a day the first week, and then increase your time or distance a few minutes the next week. Build up to 150 minutes per week which works out to 30 minutes a day, five days a week of moderate intensity aerobic exercise, adjust your routine as needed

Move gently

    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.

Why Walking Is Good Exercise for Your Joints

    It’s a low-impact exercise, for one — that means there is less stress on weight-bearing joints, like your hips, knees, and feet. Walking also helps:

Keep cartilage healthy

    Walking increases blood flow to cartilage and  helps cartilage to acquire the nutrients it needs to cushion and protect the ends of bones in your joints.

Strengthen muscles

    Strong muscles can handle more weight and they can support and protect your joints.

Manage your weight

    More weight  puts more pressure and stress on weight-bearing joints, and can make inflammatory arthritis worse. Joint pain may vary from day to day, you should  modify your walking distance and time based on how you are feeling that day.

Stop if anything hurts

    Do not over strain your joints. If joints start to ache  — sit on a bench for a minute or two and engage in some easy breath, then walk again, advises Low. If the pain is sharp and stabbing, or you feel any new joint pain, it’s time to stop. Talk to your doctor about what pain is normal and when it’s a sign of something more serious.

Stretch every day

    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.

The bottom line.

    Arthritis cannot be cured but can be controlled. Consistent walking is suggested. Medical diagnosis and treatments are very expensive which I can tell from my experience to get the needed support and treatment for my spouse . Diet can play a major role in arthritis severity and symptoms. Fatty Fish, Garlic, Ginger, Broccoli, Walnuts, Berries, Spinach, Grapes, Olive oil, Tart cherry are few.