Walking is one of the simplest, low-impact forms of exercise suitable for many. This activity can help reduce pain and improve mobility in individuals with arthritis when performed correctly. However, walking technique, terrain, and the body's response require attention to prevent increased discomfort from pain and joint stiffness.

Walking while looking at your phone

Texting, reading, or looking down at a screen while walking can cause your head and neck to tilt forward, alter your back posture, and make it difficult to observe the terrain. Your body then adjusts to maintain balance, potentially leading to neck, shoulder, and back fatigue, and affecting your gait.

This habit also reduces focus, making it easy to miss obstacles or misstep. For older adults or those with balance issues, the risk of falling is particularly concerning.

While walking, limit phone use to maintain stable posture and focus on the path. If you need to check a map, stop in a safe spot instead of walking and looking at the screen simultaneously.

Walking is a gentle, simple form of exercise with many health benefits. Illustration: Bao Bao.

Skipping warm-ups

Walking is often considered a light exercise, leading many to start at a fast pace immediately. However, if your body transitions directly from rest to brisk walking or uphill climbs, your muscles and joints may not have enough time to adapt to the new activity level.

Everyone should start slowly, gradually increasing speed, and dedicate time to cool down afterward. Beginners or those increasing their activity level should progress slowly and pay attention to their body's responses. A simple approach is to walk at a slow pace for the first few minutes, then gradually pick up speed. Exercisers can perform some gentle movements for their ankles, knees, and hips before starting if they feel it's necessary.

At the end of a walk, reduce your pace for a few minutes instead of stopping abruptly. For individuals experiencing pain or joint stiffness, starting gently is even more crucial, as the goal is to maintain appropriate activity rather than to achieve a specific speed or distance.

Frequently walking on overly hard surfaces

Walking on concrete, cement, or hard surfaces does not necessarily cause joint damage. However, covering long distances on the same hard surface can cause greater discomfort for some, especially if they already experience knee, hip, or ankle pain.

Exercisers can vary their routes, prioritizing sections with suitable surfaces like dirt paths, running tracks, or grass. It is not essential to choose the softest surface possible; what matters is a flat, stable, non-slippery area that suits your mobility. Overly soft or uneven paths also require more ankle adjustments, increasing the risk of losing balance.

Pushing through joint pain

Another mistake is believing that minor pain is merely a sign of the body adapting, and attempting to continue walking for the full duration. However, joint pain during exercise is not always a normal response.

Ignoring pain can lead to prolonged discomfort and indicates that your footwear, gait, or activity level may be unsuitable. Those experiencing pain should reduce the number of sessions, shorten their duration, or decrease exercise intensity.

Crucially, do not endure sharp, intense, continuous pain that causes limping or is accompanied by significant swelling and redness at the joint. In such cases, seek medical attention promptly, especially if the pain persists after activity or worsens over time.

Bao Bao (Compiled)