Keeping on the Move Saves You from Pain Later
May is National Arthritis Awareness Month. It affects the young and old, with age being the leading factor in diagnosis. It’s a problem sure to affect more New Mexicans because our aging population is growing rapidly. By the year 2030, New Mexico will rank 3rd in the nation in percentage of population ages 60 and older; currently it ranks 10th according the New Mexico Department of Aging and Long-Term Services.
Arguably one of the best ways to stem the tide of arthritis is to increase your level of physical activity. The Centers for Disease Control and Prevention (CDC) cites study after study showing walking improves arthritis pain, fatigue, function, and quality of life, but research also shows over 50% of people with arthritis do not walk any significant distance at all (an average of zero minutes per week).
The great thing about walking for exercise is it is low impact on your joints, can be done almost anywhere and doesn't require special equipment or a gym membership.
Federal guidelines recommend all adults, including adults with arthritis, get at least 150 minutes per week of at least moderate intensity aerobic activity and that they do muscle strengthening exercises at least 2 days per week. Walking is a moderate intensity activity that people with arthritis can do to meet physical activity recommendations, so if you walk for 30 minutes a day on 5 days a week you will meet these recommendations.
The New Mexico Department of Health and the CDC recommend these fun ways to fit walking into your life:
- Walk your dog or volunteer to walk dogs at an animal shelter.
- Suggest to co-workers to have "Walking Meetings."
- Park 10 minutes away from your office and walk the rest of the way.
- Walk around the soccer field, basketball court, or softball field when your kids are at sports practice.
- Buy a Fitbit or even just an inexpensive pedometer and work to increase your steps a little each day.
- Have a friendly competition with a spouse, friend, or co-worker.
- When the weather is bad, stop by our local mall and walk a few laps.
Visit the Arthritis Foundation website for more information.
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