Walking Can Keep You Limber and Fit

For people with arthritis, walking is fast becoming a way to keep fit and flexible. Here are several suggestions from the Arthritis Foundation that can help make your walks more enjoyable and injury-free:

* Take the time to warm up and cool down by strolling a few minutes before and after your walk. Also include some stretches in your warmup and cool-down periods, holding each stretch for 20 to 30 seconds during your warmup and for 45 to 60 seconds during your cool-down.

* Use a cane if it eases your stride or allows you to cover longer distances more comfortably.

* Find a pace that’s comfortable for you; this pace may vary from one day to the next, depending on how you feel. Faster speeds put more stress on your knees, so try not to walk too fast when you begin.

* Don’t go too far too fast. Begin slowly with short distances or take two to three short walks a day until you can build up to longer distances and periods of time. Remember that you get the same health benefits from three 10-minute walks as you do from one 30-minute walk.

* Choose flat, firm, level surfaces--steep grades, uneven ground or stairs could lead to hip, knee or foot pain. Fitness trails, malls and neighborhoods with sidewalks are usually best.

* Walk when light and shadows don’t cause problems with your vision.

* If you walk in a neighborhood, aim for a time when traffic is lighter.

* Wear bright, reflective clothing if there’s little light during your walking time.