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.
Featured Article
Planning a Safe and Enjoyable Walk
May 27, 2009
In the last few weeks, we've talked about the benefits of a walking program, how best to incorporate one into your routine, and that it's important to get your rheumatologist's approval before starting one. Today I'd like to focus on how planning your route beforehand can ensure that it's as safe and as enjoyable as possible. So, before taking that first big step, I encourage you to consider the following smaller steps.
Step 1: Plan the path ahead
Before heading out, decide on the distance you plan on walking. Consider the way you feel on each particular day you walk, and don't forget to factor in the return trip
If you can, try staying close to home
Walk where you know there will be rest areas and water fountains, so you can stop for a break when appropriate
Set goals for yourself. Track your progress with a pedometer—monitor the distance you've walked and the calories you've burned
Step 2: Walk a safe route
Don't make your walk harder than it needs to be. Choose flat, level, and firm surfaces to walk on (eg, a dirt track or an indoor mall). Avoid cobblestone streets or rocky terrain. Also, keep clear of areas that increase the risk of tripping, such as uprooted sidewalks, stairs, and curbsides
If necessary, ask your rheumatologist about using an assistance device like a walking stick or a cane
Choose a time of day when there are few shadows, but it's not too bright
Consider the temperature. If it's too cold or too hot outside, walk indoors
As a precaution, take your identification and cell phone with you each time you walk. Also, inform a neighbor or friend where you are going, what your route is, and how long you will be gone
Drink lots of fluids to stay well hydrated
Step 3: Keep it interesting and enjoyable
Find a friend or walking partner. I have a neighbor who calls me every morning to begin our day with a walk. It's great for support and wonderful company, too. You may also try contacting a local walking club in your area
Listen to music by taking your portable music player along
Observe your surroundings, and open your eyes and heart to the world around you
Change your locations often for variety. There's always something new to be seen and discovered by exploring a new route
I hope these tips help to get your walking program started off on the right foot. With a bit of planning and a touch of creativity, you'll help to ensure a safe and enjoyable walking experience.
Managing Pain and Stress
