The Pain-Proof Pocket Guide by Wyatt Myers

Author:Wyatt Myers
Language: eng
Format: epub
Publisher: Potter/Ten Speed/Harmony/Rodale
Published: 2009-05-16T04:00:00+00:00

How to Get Started

If you have pain, especially pain caused by arthritis, and you haven’t been exercising regularly, start out by walking at moderate intensity 4 to 6 days a week. (Moderate intensity means that you should be able to sing as you go without becoming breathless.) Don’t worry about how far or how fast you’re going—just build up to 30 minutes a day. You may have to work up to that, and that’s okay. You can also break down that 30 minutes into three 10-minute segments spread over the course of a day.

Each time you walk, spend the first 5 to 10 minutes in an easy stroll. After you’ve warmed up, you can pick up the pace if you feel comfortable. At the end, cool down by returning to an easy pace.

The Arthritis Foundation offers a Walk with Ease program and classes at its local chapters. This program helps you develop a walking plan that meets your particular needs, keeps you motivated, helps you manage your pain, and teaches you how to exercise safely. Call your local chapter or visit arthritis.org/ offering-programs.php for more information.

Another way to get your walking program started is to invest in a pedometer. Pedometers measure how many steps you take in a day—whether you take those steps during a long walk or a short stroll down the hallway. Studies have shown that people who wear pedometers and have a daily goal become more active throughout the day and see improvements in fitness and body fat compared with people doing more structured exercise. Your eventual goal is 10,000 steps a day, but start by wearing the pedometer for a few days to calculate your baseline. Then simply set a goal of increasing your average by 250 steps a day over that baseline every day for a week. Continue to raise your daily goal until you safely and slowly build up to 10,000.

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