Counting Steps to Joint Health
It is a well-known fact that exercising can help ease the pain associated with arthritis. Walking 10,000 steps a day, which is roughly equivalent to walking five miles, is now widely recommended by exercise experts as a target number for improving the average person’s health.
The number 10,000 was not developed from scientific research and it isn’t a magic number that will improve everyone’s health. Everyone is different after all. The ability to achieve a certain number of steps and how the body reacts can vary.
However, there is data to show that those who walk between 5,000 and 10,000 steps a day are less likely to develop a metabolic syndrome, which is a condition that can predispose you to diabetes and heart problems. The benefits increase even more if your step count is 10,000 or more per day.
Count your steps, relieve your joint pain
Walking, in particular, is one of the best forms of exercise for people suffering joint pain. It engages many of your main joints in a low-impact manner, allowing for consistent motion and increased blood flow. But this begs the question – just how many steps should a person with arthritis take daily to enjoy the benefits without causing further damage?
According to a report in Science Daily, 6,000 steps per day is the magic number. 6,000 steps can reduce the risk of functional limitations in people with knee osteoarthritis.
What does that mean exactly? By walking 6,000 steps a day, a person’s quality of life can be improved. Taking 6,000 daily steps will help your joints get adequate exercise to maintain optimal range of motion and functionality. Daily activities such as getting out of a chair, walking up stairs, or bending down, become easier and less painful.
Set your step counting goals
For someone suffering from joint pain, 6,000 steps may seem like a lot, but it is important to know that any amount of walking is better than not walking at all. Researchers indicate that walking even 5,000 steps per day still helps.
While keeping this in mind, set goals for yourself, walk as much as you feel comfortable, and increase your steps slowly each week to reach your personal goals. To keep track of your progress, there are many products and apps that can be used to calculate activity level, calories burned, quality of sleep, and most importantly, the amount of steps you have taken.
DON’T fight through joint pain
As always when it comes to your health, listen to your body. Sometimes in the world of fitness, there is an idea of “pushing through the pain.” While this may apply to pushing beyond minor fatigue or soreness, you should never push through any significant or unusual pain or discomfort just to get to a daily step quota.
If pain is preventing you from reaching your step goals, it may be a sign of another underlying condition. Trying to ignore this pain could result in making things worse. If this is the case, consider visiting with a pain management expert before starting or a regular step program. Identifying and addressing your pain will make getting your steps in easier and far more enjoyable!
The experts at Twin Cities Pain Clinic can help you with any pain you may be experiencing. Schedule a consultation today and let us help you take your first step in the right direction.
CALL: 952-841-2345
Disclaimer
The contents of this article are intended for informational and educational purposes only and are not intended as a substitute for professional medical advice, diagnosis or treatment. Always consult with a physician or other qualified healthcare provider before engaging in any action or decision-making based on the content of this article. Never disregard or delay seeking professional medical advice or treatment because of the content of this article or any other content on the Twin Cities Pain Clinic website. Reliance on any information conveyed on the Twin Cities Pain Clinic website without direct consultation with a healthcare professional is solely at your own risk.
Sources
- Mayo Clinic. “How Do Exercise and Arthritis Fit Together?” Mayo Clinic, 2018, www.mayoclinic.org/diseases-conditions/arthritis/in-depth/arthritis/art-20047971
- Tudor-Locke, Catrine, et al. “How Many Steps/Day Are Enough? For Adults.” International Journal of Behavioral Nutrition and Physical Activity, vol. 8, no. 1, 2011, p. 79, ijbnpa.biomedcentral.com/articles/10.1186/1479-5868-8-79, https://doi.org/10.1186/1479-5868-8-79.
- Wiley. “6,000 Steps a Day Keeps Knee Osteoarthritis Limitations Away.” ScienceDaily, 12 June 2014, www.sciencedaily.com/releases/2014/06/140612085120.htm
