If you have arthritis, walking can be debilitating, but according to experts – exercising also makes your knees feel better. So, when you are in a catch-22 situation like this, just relax. According to therapists, hurt and aches in your knees should not keep you from doing your usual activities – especially brisk walking.

Statistics say osteoarthritis is the most common form of arthritis among seniors across the world. The condition in your knees in particular affects 10-15 per cent of people aged 60 years or above, and this rises as high as 40 per cent among people older than 70 years. At present, there is no cure for arthritis and treatment often consists of painkillers or knee surgery, depending on how advanced the disease is.

According to some estimates, for about two in five people with symptomatic knee osteoarthritis, the condition interferes with their daily lives. And for those, brisk walking can be helpful.

Doctors say brisk walking helps in joint lubrication, enhances the strength of the muscles around the knees, and improves mobility. But those who have osteoarthritis should be mindful of their symptoms – which include severe pain and inflammation. Do not walk when you have pain and make sure to stay away from uneven surfaces which not only enhance pain and discomfort but also increase the risk of falls or tripping.

A few ways walking can help reduce arthritis symptoms include:

Brisk walk – done for at least 30 minutes daily can help shift pressure away from joints and reduce pain.

Brisk walking helps compress and release cartilage in your knees, which circulates synovial fluid that nourishes your joints.

Regular physical activity like brisk walking can help reduce stiffness, pain, and discomfort.

Regular brisk walks not only help in weight loss but also strengthen bones and reduce the risk of osteoporosis.

Brisk walking helps keep joints flexible and improves the range of joint motion.

Even though brisk walking may not cause knee injuries in those who are healthy, there are a few things you must keep in mind, like walking technique which includes wearing proper shoes with a good fit to have a proper grip to avoid falls.

Also, make sure there is no sudden activity or jerks as it can overwhelm the joint tissues, leading to injuries like patellar tendonitis, iliotibial band syndrome, or patellofemoral pain syndrome.

Before you decide to indulge in brisk walking with arthritis, make sure to follow these easy tips

Begin your brisk walk with planning through the week – like for 10 minutes, three days a week, and gradually increase the time and frequency.

Try to take extra steps throughout the day – like walking instead of driving through a bank or walking stairs instead of a lift.

Make sure to always track your steps to know how much you have walked through the day.

Always do a little stretching before, during, or after a walk can help improve your range of motion and reduce knee pain.

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