About This Column
Here you'll find advice on how to take a more comprehensive approach toward managing your rheumatoid arthritis (RA). Keep in mind, this column is intended to advise you on how to complement your treatment, not replace it. Please consult your doctor to determine what advice may be right for you.
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Get the Exercise You Need With a Few Simple Steps
May 13, 2009
Walking can be a healthy and convenient form of exercise for many people. But it can be especially beneficial for people with RA because it's a low-impact activity. Walking can burn calories, build stamina, and condition muscles, all without placing too much stress on your joints. Walking can also be performed most anywhere and at any time. And it doesn't require special skills, equipment, or membership fees. All you need are good body mechanics, the right routine, and approval from your rheumatologist.
Speaking of good mechanics, here are some tips that can help you use the right technique to get the most out of your walks:
Stand up straight with good posture. Visualize your tailbone reaching to the ground, and the back of your neck stretching upward
Relax your shoulders, but don't shrug them
Use the muscles of your midsection to help support your lower back. Pull your abdominals inward, and tighten the muscles in your bottom
Bend your arms close to your sides, and swing them gently
With each step, let your heel hit the ground first and then push off with the ball of your foot
Breathe slowly and walk at a comfortable pace
Once you've adopted the right technique, you should work toward establishing a walking routine. I recommend the following steps to help you get started:
Always warm up prior to walking. Stretch the major muscle groups located in your calves, hamstrings, thighs, and back, holding each stretch for 20 to 30 seconds. Never bounce, as it can put unnecessary stress on your muscles.
Begin gradually. Start with a 10-minute walk 3 days a week for the first week. This will help ease your body into the workout routine without overwhelming you.
During the second week, add 2 days of walking for a total of 5 days. But only make the addition if you feel up to it. The idea is to set reasonable goals.
In the following weeks, add 5 minutes to each walk until you build up to taking one 45- minute walk or two 30-minute walks a day. Remember to do it at your own pace and listen to your body.
Cool down after each walk by stretching your muscles once again. Then consider taking a warm shower or use a heat pack to sooth your muscles.
Follow the 2-hour pain rule. If your joints and muscles are sore 2 hours after each walk, then you probably pushed yourself a bit too much. Next time just take it down a notch.
Remember, just because you live with RA doesn't mean you have to give up on exercise. Sometimes all it takes is putting one foot in front of the other.
Managing Pain and Stress
