Getting motivated to exercise is easier to do some days more than others. Need tips for walking motivation? Massachusetts-based Mark Fenton, host of the popular PBS Series, “America’s Walking," shares some suggestions for overcoming common roadblocks.
I can’t get started: Start small, says Fenton. Head out the door and down the street for just five minutes. The return trip makes it a 10-minute walk. Work those walks into your schedule – get ready 10 minutes early and take a stroll before you get in your car to go to the store or the office – and you’re on your way.
Not today: Once you’re in the habit of walking more, Fenton says, it’s time to build it into a routine. If you’re at work, you can walk to another floor to use the restroom, pace while talking on a cordless headset or reply to one of every 10 e-mails in person. From home, you can walk to the post office or corner, or to a co-worker’s to carpool. “You'd be amazed how many things might be within a 10 to 20 minute walk – video rental place, corner store, your kid's best friends or playing fields – that you normally, instinctively drive to,” he says.
It’s too cold/wet/hot: Nothing spoils your walking motivation faster than bad weather. Walking the climate-controlled halls of the local mall, or on a treadmill at the gym, may be an option. For those who prefer the great outdoors, Fenton says it’s all about the accessories: for wet or wintry weather, choose underwear that wicks moisture away, fleece for insulation and water-repellent outerwear, plus gloves and a hat. Those in warmer climates can plan walks at cooler times such as morning or evening, or choose a shady park or one on the water, which can lower the temperature by 10 degrees or more. With a bottle of water, a broad-brimmed hat and plenty of sunscreen, you’re set to go. And if it rains? Take your umbrella.
I’m too achy: Pick a point where the aches are on the ebb and do it anyway – but focus on the outcome. Research and anecdotal evidence alike have proven, Fenton says, that physical activity increases energy levels. “You’re guaranteed to be more energized after a 20-minute, low intensity stroll than you were before,” he says. If walking causes pain (not just soreness), stop and talk to your doctor or physical therapist.
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Having a small dog was helpful, she was very sweet, and got me out around the block at least once a day, at least for 100 meters. And going regularly was the trick. Also we trained her to run beside a bicycle and listen to commands so I didn't always walk. Dogs won't work for everyone.
Volunteering with frail seniors a year after my initial peak pain (and it took me five years to heal to the point where I could jog 100 meters!), I found that getting light exercise a few times a day even if you lay on the rug or sit on a chair and move your feet around for 20 minutes makes a big difference. (I chair-danced at the hospital's seniors assessment centre while volunteering and recovering from the cortisone shots, and the frail seniors were greatly entertained by how tired it made me. I was amazed at how out of shape I was.)
You sit or lie back, and bend your knees. then, you move your toes left and right, pivoting on the heel and tapping to the beat, and then just your heels, pivoting on the toes. Then you 'step' forward and back, remaining seated. Move your arms to the beat for an extra workout. Sounds easy, but if you are laid up it is not bad and keeps you limber. Feet need variety to heal.
Physio prescribed aquafit several times a week. It's lovely - nice and warm, an interesting type of work out that is as hard as what you put into it, and works things in different directions. I was 32 and falling in the shower from lack of balance and core strength from a back injury. Aquafit quickly reeducated my little balancing muscles and helped me build up aerobic capacity and strength too. I initially thought it would be awful, but now love it. And the added fitness makes walking easier - my ankles are much stronger from kicking and wiggling my feet in the water.
My physio said that having legs in the water is perfect for inflammation and injury rehab because the water pressure acts as a tensor and a massage, forcing the swelling to go down and feeling great (a little cool but not cold), while gently exercising the muscles in more ways than would be the case on land. I was going daily for several months and it made a huge difference to my health.
My mother has hip arthiritis, and walking hurts her. I persuaded her to try gentle aquafit and hydrotherapy (water physio) and it has helped her a lot - having greater fitness keeps her hip better aligned so it doesn't hurt as much and she can climb the stairs better. Also she's trying tai chi, very slow balance related flowing exercise using only own body weight, and her balance is increasing greatly. Also it's good to mix things up as she's sensitive to Chlorine.
for custom orthotics. I found I did better using two athletic shoe inserts in each shoe. They provided more support and comfort than the orthotics did. I also got a lot of relief from walking in the swimming pool. I still get minor flareups if I walk barefooted or in nonsupportive shoes and have to return to what works to get rid of them. Hope this helps. It is so very discouraging when the people you need support from cannot comprehend the amount, length and frequency of pain episodes.
Please tell me if you would recommend Shape Up Sketchers for arthritis.
Yours truly,
Wendy Seeley
If I can get in a heated swimming pool..that is like a miracle wonder for me..I love it and I don't hurt afterwards. This is because of me being weightless on those areas that my arthritis is worse. So...exercising in the summer will be easier for me since we have an olympic pool at our state park.
So....a person does ..what a person can and is able to do. Some days are better than others..so rest on the days you just can't...and work out moderately on those days you feel good.
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