Walking and Arthritis

Simple, Relevant, Effective, Time-Saving.

Walking is a great way to introduce physical activity as part of your daily routine. Not only does it provide numerous health benefits, it’s also free, readily available, and safe for a variety of health conditions (including arthritis) as it is low impact.

Incorporating a physical activity such as walking can be beneficial as it is shown to:

  • Reduce pain and stiffness
  • Improve function and mobility
  • Increase mood and quality of life
  • Reduce risk of falls
  • Improve muscle strength which can reduce joint pain
Improve your walking posture
  • Stand up straight with shoulders back
  • Keep your eyes forward and avoid looking directly down
  • “Heel to Toe” – walk by initiating the movement from your heels and continuing until your toes

Pre and post stretching can assist warm up and cool down your muscles before and after your walk. Be sure not to strain yourself when you are stretching holding stretches for a maximum of 30 sec and double checking with your doctor or health professional for appropriate stretches for you.

Key Tips
  • Start off slowly and at your own pace – there is no need to walk the length of the ‘City2Surf’ everyday, rather start off with a smaller distance and build upon it as your endurance increases.
  • Stay Hydrated – take a bottle of water with you, keep hydrated while you walk and as an added bonus tone your arms along the way.
  • Walk with a friend or group – Walking with a friend makes the distance and time fly by, it also give you a chance to catch up with a friend and start a healthy hobby together. You can also use the “Talk Test” where if you are a little bit breathless but still able to hold a conversation, then you are working at a good intensity.

Please refer to the video below for further instruction.


This demonstration contains general information and advice. Every effort has been made to ensure that the information is accurate and reliable. The content of this demonstration is not a substitute for the individual treatment advice of your doctor or health professional. Always consult your doctor or healthcare provider to obtain individual medical, management or treatment advice.

Use this as a guide only.