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Walking: Easy Exercise for Healthy Bones, Muscles

exercise, walking, cancer, weight, risk, Bon Secours In MotionExercise comes in many forms and it doesn’t have to require a gym membership or CrossFit classes.

In fact, a simple walking routine can be one of the easiest and most economical strategies for getting regular exercise and staying in shape. Walking helps maintain your body’s bone mass. It also tones muscles and delay the progression of arthritis, according to the American Academy of Orthopaedic Surgeons.

“Sometimes the hardest part of working out is getting started,” said orthopaedic surgeon and AAOS spokesperson Dr. Carolyn Hettrich, MD. “Walking requires minimal preparation, but yields significant benefits. Establish a routine by incorporating at least 30 minutes a day for five days a week.”

Walking does require proper shoes. Make sure to choose shoes that support the arch and elevate the heel slightly. You also want stiff material to surround the heel, according to the AAOS. When you try any shoes on, the toe box should feel slightly roomy without being too long.

Exercise Your Walking Opportunities

The AAOS recommends the following tips to get started on a walking routine::

• Warm up by walking as you normally would for five minutes, then pick up the pace to whatever speed gets your heart beating faster and your lungs breathing deeper. Keep up the faster pace for about 15 minutes.

  • While you walk:
    • Swing your arms
    • Keep your head up, back straight, and abdomen flat
    • Point your toes straight ahead
    • Take long strides, but do not strain
  • Cool down by walking at your warm-up speed again for five more minutes. Do gentle stretching exercises after your walk.
  • Repeat the above routine three or four days a week, with days for rest in between. After two weeks, add five minutes to the strenuous part of your walk. Keep adding five minutes every two weeks as you gradually build strength and endurance.
  • Another way to build fitness with a walking program is to use one to five pound weights. Using weights in each hand gives your upper body a better workout.
  • To increase lower body stability while walking, consider using walking sticks or poles. They also help to reduce the impact on your legs, knees, ankles, and feet.

It’s important to remember to drink water before and after exercise. Keep a water bottle with you during exercise to prevent dehydration. Drink one pint of water 15 minutes before you start walking, and another pint after you cool down. Have a drink of water every 20 minutes or as needed while you exercise.

Source: AAOS news release

+Learn about the different physical therapy programs offered at Bon Secours In Motion Physical Therapy. We help patients regain their strength and mobility after surgery and illnesses. We also offer an arthritis rehabilitation program.