What to AVOID & 2 things to do INSTEAD to walk longer distances with ostoarthritis

Avoid:

• Walking on hard surfaces, such as concrete or asphalt.
• Walking uphill or downhill for long distances.
• Walking for too long at a time, especially if you are new to walking or if your arthritis is severe.
• Carrying heavy objects while walking.
• Wearing shoes that do not provide good support.

Instead, do:

• Walk on softer surfaces, such as grass or sand.
• Walk on level ground whenever possible.
• Start with short walks and gradually increase the distance and duration over time.
• Use a cane or walker for support, if needed.
• Wear shoes that are comfortable and provide good arch support.

Here are two specific exercises that you can do to help you walk longer distances with osteoarthritis:

• Strength training: Strength training exercises can help to strengthen the muscles around your joints, which can help to reduce pain and improve your ability to walk. You can do strength training exercises with weights, resistance bands, or your own body weight.
• Stretching: Stretching exercises can help to improve your range of motion and flexibility, which can also help to reduce pain and improve your ability to walk. You can do stretching exercises after your strength training exercises or on their own.

It is important to talk to your doctor or physical therapist before starting any new exercise program, especially if you have osteoarthritis. They can help you create a safe and effective exercise plan for your individual needs.

Here are some additional tips for walking with osteoarthritis:

• Warm up before you start walking by doing some light exercises, such as marching in place or swinging your arms.
• Cool down after you finish walking by doing some gentle stretching exercises.
• Stay hydrated by drinking plenty of water before, during, and after your walk.
• Apply ice or heat to your joints after your walk, if needed.
• Take breaks if you need to. There is no shame in taking a break to rest your joints.

Walking with osteoarthritis can be challenging, but it is important to keep moving. By following these tips, you can help to manage your pain and improve your ability to walk longer distances.