Easing Knee Pain: 10 Reasons to Start Walking
Walking is the ultimate
easy-to-do, good-for-you exercise. You don't need special gear, you can go with
friends or solo, stay indoors or venture outdoors, and, best of all for those
with tender knees, you can do it at your own pace. Start slowly - try for three
10-minute outings a day at first - and add speed, hills and longer distances as
your endurance and strength builds.
If you haven't already begun
a walking program, here are 10 good reasons why you should.
- Walking improves circulation. It wards off heart disease,
brings up heart rate, lowers blood pressure and strengthens the heart. One
study showed that postmenopausal women who walked just 1 to 2 miles a day
lowered blood pressure by nearly 11 points in 24 weeks. Women who walked 30
minutes a day reduced their risk of stroke by 20 percent - and 40 percent when
they stepped up the pace.
- Walking lowers the risk of fractures. Any exercise that places
your body's weight on your legs helps build stronger bones. In one study, women
who walked 30 minutes a day reduced their risk of hip fractures by 40 percent.
- Walking supports joints. It tones muscles that, in turn,
support the joints. Strong leg, abdominal and lower back muscles take the
burden off knees and lower-body joints.
- Walking improves sleep. In a study of women age 50 to 75,
those who took one-hour morning walks were more likely to relieve insomnia than
women who didn't walk.
- Walking slows mental decline. One study of 6,000 women, age
65 and older, found that age-related memory decline was lower in those who
walked more.
- Walking lowers Alzheimer's risk. One study showed that men
between the ages of 71 and 93 who walked more than a quarter of a mile a day
had half the incidence of dementia and Alzheimer's disease compared with those
who walked less.
- Walking lightens mood. Research shows that walking 30
minutes a day may boost mood faster than antidepressants do. Why? Walking
releases natural pain-killing endorphins into the body.
- Walking burns calories. When you burn more calories than you
consume, you'll lose weight, which has benefits of its own, including less
stress on painful joints.
- Walking brings you closer. Walking is a good way to spend
time with friends or family members and enjoy nature.
- Walking is economical. A good pair of shoes is all you really
need - no expensive lessons, gear or gym memberships. Just get moving!
This article is brought to you
by SYNVISC. If you have Osteoarthritis (OA) of the knee, SYNVISC treatment is
one more way you may be able to reduce knee pain and enjoy gardening more. To
learn more about SYNVISC, click here for a FREE
Knee Pain Relief Packet.
*The views presented herein
are solely those of Arthritis Today® and their publisher the Arthritis
Foundation®. Genzyme Corporation does not have any input in, or editorial
control over Arthritis Today and is not responsible for its content. Arthritis
Today® is a registered trademark of the Arthritis Foundation®.
Important Safety Information
SYNVISC is used to relieve
knee pain due to osteoarthritis (OA). It is for patients who do not get enough
relief from simple painkillers such as acetaminophen, or from exercise and
physical therapy.
SYNVISC is generally well
tolerated. However, it may not work for everyone. The side effects most
commonly seen when SYNVISC is injected into the knee were pain, swelling and/or
fluid buildup around the knee. Cases where the swelling is extensive or painful
should be discussed with your doctor. Other side effects such as rash have been
reported rarely. Before trying SYNVISC, tell your doctor if you are allergic to
products from birds - such as feathers, eggs or poultry - or if your leg is
swollen or infected. Talk to your doctor before resuming strenuous
weight-bearing activities after treatment. SYNVISC has not been tested in
children, pregnant women or women who are nursing. You should tell your doctor
if you think you are pregnant or if you are nursing a child.
# S-00376.A
10/2007
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