Walk your way to healthy joints

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Regular walking when part of a healthy lifestyle can keep your heart and bones strong, as well as your joints mobile and functioning.

Walking is the preferred exercise by people with joint problems such as arthritis and osteoarthritis as it can help to improve your symptoms and quality of life. Walking for just 30 to 60 minutes every day can bring all sorts of health benefits. If you are new to exercise, be sure to take it easy and work up to a length of time that suits you. Be sure to consult with your GP who may be able to help you devise a walking workout plan.

Counting your steps can be a great way to make walking part of your daily routine. Most people aim for 6,000 steps per day and it’s worth keeping in mind that most people already walk 3,000 to 5,000 steps, just doing normal activities throughout the day.

Walking is free and almost everyone can enjoy this form of exercise. From walking in your local park to walking to work, it is something that can be easily added to your daily routine.

Here at Nutrabiotics we highlight some of the positive ways in which walking can help benefit your health:

Rebuilds joints

If you suffer from joint pain or stiffness when moving, exercise such as walking can help to rebuild the joint. Joint cartilage is like a sponge, and it gets nutrients from the compression and decompression of your body weight as you walk.

Helps to lose weight

Walking can help you to lose weight or maintain a healthy weight. For every pound you lose, there’s four times less pressure and stress on your knees. This will help to lessen the stress on your joints and improve arthritis symptoms.

Strengthen legs

Walking helps to build muscle, which can in turn take the pressure of your joints and handle the weight themselves.

Reduces stress

Walking can help to reduce your stress levels by improving circulation, which in turn provides nutrients and oxygen to the cells. It can also stimulate the nervous system receptor and decrease the production of the stress hormone.

Strengthens bones

As we age, our bones tend to become weaker, but walking regularly can help to strength bones. This low-impact exercise can help to prevent loss of bone density, thereby reducing the risk of osteoporosis, fracture and injury.

Regulates blood pressure

Walking can help to lower blood pressure. Even if you are unable to complete 6,000 to 10,000 steps per day, you should try to walk at least 60 minutes per day to help keep your blood pressure levels in check.

Improves heart health

Irish scientists have reported that walking’s the best exercise for an inactive individual, especially adults to reduce the risk of heart and cardiovascular diseases.

Improves your mood

Several scientific studies have proven that physical activity can help to prevent depression. Walking is highly recommended by physicians and psychiatrists to help uplift your mood. So, if you are feeling low or sad, you should take a walk and get some fresh air to feel better.

If you are new to exercise and walking, be sure not to walk too far or at a fast pace. Start by breaking up your walking routine, try 10 minutes and work up to 30 minutes per day. You should then be able to increase this to 30 minutes in the morning and 30 minutes in the evening. Be sure to take necessary breaks and remember to keep yourself hydrated.