Walking - 5 Basic Walking Strategies

For people of all ages who suffer from arthritis, walking is especially good medicine. It strengthens the muscles, which relieves pressure on the joints, and eases pain. In addition, regular walking compresses and loosens the cartilage in the knees, allowing synovial fluid to circulate, which supplies oxygen and nutrients to the joints. When joints are not supplied with these nutrients, they deteriorate more quickly.

But despite these benefits, walking every day is not easy. To improve your chances of success, try these five strategies.

5 Walking Strategies

1- Find a Buddy

One of the best ways to start and maintain a regular walking program is to find a friend who walks with you. For Shelly Bay of Los Angeles, that's her husband, Greg. "Depending on my health and the weather, we usually go for a walk three nights a week," says Shelly, who has psoriatic arthritis.

But your walking partner doesn't have to be someone your own age - or even a human, says Diane Whaley, Ph.D., professor of sport and exercise psychology at the University of Virginia in Charlottesville, whose preferred walking companion is her dog. "I take my dog for a walk every day; it not only makes the walk more pleasant, but it also motivates me when I might not otherwise.

Walking with a friend, human or canine, is beneficial for several reasons, Whaley says. "It makes you feel safer and more secure. It also makes you accountable to another person. You know you're letting someone else down if you don't go.

Tips for walking with friends:

1. Don't have a dog? Ask if you can borrow your neighbor's friendly dog. Fido will be thrilled to get an extra walk every day.
2. Join a walking club. Call your local YMCA or fitness center, or search the American Volkssport Association website.
3. Call an old friend. Been meaning to get together but haven't had time? Renew your acquaintance on foot.
4. Make it a date. Make time for a walk together with your spouse.

2- Change Your Behavior

If you walk around the same block every day, your routine can quickly become boring. To make walking more enjoyable, find ways to make it varied and interesting.

One key to fitness while walking is to vary your route - a technique that works well for Bay and her husband. "One of our routes is through residential-only neighborhoods, another is through residential neighborhoods until we reach the local elementary school, where we run around it a couple of times," she says. "And if there's a new high-rise being built nearby, we'll go there to see how things are shaping up. 

With a little thought and imagination, even the same journey can be exciting. Count the cats or squirrels in your neighbors' yards. Pay attention to the clouds in the sky, to the movement of the trees in the wind, to the feel of the sun on your skin. Your walk will go more quickly if you pay attention to your surroundings, advises Whaley.

Variation hiking tips:

1. Choose the most scenic route. Take a walk once a week in a park, lake, beach, or forest.
2. Walk on the track. If you usually walk in your neighborhood, go to a school and take a lap around the track.
3. Pretend you're a tourist and take a self-guided tour of your city.
4. Walk wherever you are. Walk a lap around the field during your kids' baseball games, around the block while waiting for a table at a restaurant, or around the mall while waiting for your partner to finish shopping.

3- Get Quality Shoes

A pair of shoes is practically the only equipment you need to run. That's why it's important to choose the right pair, says Nicholas Abidi, MD, an orthopedic surgeon in Santa Cruz, California. In general, the best shoes-whether for suiting, casual wear, or sports-have deep, wide lasts (shoe molds) and are made of fabric or smooth leather, with no tight seams that rub against the skin.

For walking, he recommends a high-quality running shoe, such as New Balance, Asics GEL, or Adidas, or New Balance walking shoes, which come in different widths. You can walk in running shoes, but you should not walk in running shoes. In addition, choosing the right shoe depends on your specific problem. 

If you suffer from knee osteoarthritis (OA), studies show that shoes that allow for more natural foot movement and flexibility are best. They reduce stress on the knee when walking, which plays an important role in the progression of knee OA. In terms of reducing knee stress, flat, flexible shoes are best, according to Najia Shakoor, MD, a rheumatologist at Rush Medical College in Chicago. But she also points out that you need to consider what your feet need.

If you need help finding the right shoe, Dr. Abidi recommends seeing an orthopedic surgeon - a specialist in the use of shoes and shoe modifications to address foot and lower limb issues. Once you find a shoe that fits, buy an extra pair and switch back and forth between shoes daily.

Shopping tips:

1. Shop later in the day. Your feet will swell during the day. Therefore, it is best to try on shoes when your feet are larger to ensure a good fit.
2. Measure both feet. Don't assume you are wearing the same size you were five years ago; feet get bigger with age.
3. Make sure you get the right size. If one foot is larger, buy the size that fits the larger foot and add an insole for the smaller foot if needed.
4. Keep it on. Wear the shoe for at least 10 minutes in the store.
5. Wear your socks. Wear the same socks when you try them on that you will wear when you walk. If you wear an insole, take that with you as well.
6. Shop more often. Replace your shoes every 500 miles (if you run daily, even every three to four months).

Shoe tips:

1. Difficulty maintaining balance: Try shoes without thick treads that can stick and cause falls.
2. Ankles: look for roomy shoes without seams that cut in over bunions. Women who have trouble finding shoes wide enough should try men's athletic shoes.
3. Weak ankles: try high-heeled athletic shoes.
4.  Ankle arthritis or stiffness: look for shoes with rocker bottoms and a slight elevation of the heel to compensate for the loss of motion in the ankle.

4- Follow Your Progress

It may sound simple, but recording the distance you walk, how long you walk and how often you walk is an important walking strategy because it gives you a real sense of accomplishment. Experts advise starting with attainable goals - walking from your house to the next corner, for example, or walking around the block - and setting new goals once you've achieved them.

Whaley says it's important to document your successes by keeping a log or journal. "Write down not only what you did, but how it made you feel - even if it's just one sentence, so you can see patterns of what works and what doesn't," she says. "Then you'll know how to stay motivated.

One of the best motivational tools Whaley has found is an inexpensive pedometer that gives you instant feedback on your efforts. (Make sure to reset your pedometer every night and record your steps or miles in your journal.)

Tips for tracking:

1. Give yourself a task. Start with a goal for one month that you know you can achieve. Then set another goal for the next month, and keep going.
2. Keep a record of it and be proud. Keep your running log where you can see it every day, whether it's on the wall, in a journal next to your bed, or on your computer screen.
3. Reward yourself. Celebrate your accomplishment with a new purchase or a trip to the movies. (Don't reward yourself with food, though).

5- Stop Making Excuses

No doubt there are myriad other demands on your time and energy. "I like to call them barriers," Whaley says. Time, or lack thereof, is the No. 1 barrier to exercise. But people who make exercise a priority find the time. "They don't have more hours in the day than the rest of us. They just make walking a priority and look for ways to work it into their day," she says.

Wilson, for example, walks with friends during her lunch break and frequently walks on the grounds of the VA Medical Center in Bonham, Texas, where she works as a physician assistant. Try making your walk a double walk. Walk to a friend's house nearby to visit, or run errands on foot. The Bays sometimes walk to a restaurant, eat dinner and buy groceries on the way home. Nobody is dictating that you limit your workout regimen to just walking, according to Whaley.

Of course, there will be times when you can't walk - so accept that. "For many people, walking is an all-or-nothing phenomenon," Whaley says. "But sometimes it's important to be able to say, 'I didn't make it, but that doesn't mean I can't go again next week.' That's what a habit is all about.

Tips for overcoming excuses:

1. Schedule it in. Schedule time for your walk, just as you would for a business meeting.
2. Always be prepared. Put a pair of walking shoes in your car and walk whenever you can.
3. Have a "Plan B." If you miss a day, know exactly how you will get back on track.
4. Use alternatives. If the weather is bad, go for a walk at the mall or the gym.
5. Listen to your body. On days when your joints hurt or you're very tired, take a shorter walk. But keep moving - a short walk can give you enough energy for a longer walk.