If you suffer from arthritis, or very stiff joints, exercise may be the last things you want do, however getting out into the fresh air and doing some low intensity, aerobic exercise can be extremely beneficial and help to prevent stiff joints.

Sports such a yoga and Pilates can help to build up your core muscles, and the muscles which support your joints, and also reduce joint inflammation. Opt for gentle movements and light stretches and build up slowly, the gentle stretching involved in each exercise can help you to maintain mobility and movement. However try and avoid any hot or power yoga as this can end up putting excessive pressure on your joints.

Aerobic exercises including walking, cycling and swimming are also great for those suffering from arthritis. Swimming can be particularly good as the buoyancy of the water can help relieve any pressure on your joints while you exercise, giving you that extra supportive barrier which will help cushion any inflamed joints. Cycling also acts in a similarly supportive manner as is helps you avoid the pounding of high-impact aerobic activities. Like Yoga and Pilates it can also help to strengthen your leg muscles that support your joints. So whether its on an exercise bike or in the great outdoors, cycling can be an effective way of staying fit while making sure your joints aren’t placed under too much pressure.

If you are experiencing a severe flare up it is best to rest for a couple of days before par taking in any kind of physical activity. If you feel like it you could simply go for a walk, but make sure not to push yourself too much if you are in pain. The best thing you can do is to listen to your body. Remember pain is your body’s way of telling you to stop, so always go at your own pace.

It’s recommended that we take 10,000 steps a day. However, a recent study conducted at Stanford University found that the global average for steps taken per day is 4,961. Though the UK’s average is above this stat, it’s a far cry from the suggested amount.

There are many benefits of walking, from reducing the risk of heart disease to helping you sleep better. Swapping walking on pavements for paths in green spaces, you’re likely to improve your mood, get the creative juices flowing and reduce feelings of depression. With so many lovely green areas in and around Dorchester, a little change in your daily routine can do wonders for your wellbeing!

“A good walking technique is key to ensure your back is properly supported. Tighten your stomach muscles to engage your core and support your entire body weight. Spinal alignment is vital; try to stand up straight and keep your chin parallel to the ground. Let your arms swing naturally and roll through your foot from heel to toe.”

“As you move your body weight from heel to toe try and make a slight rolling motion inwards. This will help you when you push off with your foot and will give you a faster stride. Speed walking can burn as many calories as jogging especially if your posture is correct. Try and hold your ribcage up and your tummy muscles in.”

It’s also a good idea to shorten your strides; this will reduce the strain on your knees, calves and shins. Make sure you get the right technique as you start off so that bad habits don’t develop! Getting the right footwear is key to ensuring you establish a good walking method. When buying shoes you’re going to walk in make sure you go at the end of the day as your feet will be a little swollen meaning you’ll purchase the right size. It’s important that your toes have room to move and that your heel doesn’t slip. This will give you ample support both in your ankle and further up in your lower back.

We encourage incorporating a walk into your daily routine. By releasing endorphins and boosting vitamin D levels, walking’s benefits are sure to leave you feeling refreshed and energized.