How Walking Helps Joint Pain – And Why It Matters More as You Age

As you age, it’s natural to feel less mobile or worry about joint pain, but staying active can play a role in improving your health and quality of life¹. Walking is one of the simplest and most accessible forms of exercise, requiring no specialist equipment, is free and is easily adapted to suit your pace, ability and lifestyle².

Quick Take – Walking

Best for²: Building stamina | Burning calories | Improving heart health

Why is walking good as you age?

Walking is an excellent low-impact activity for people who are ageing or managing joint pain. Regular walking can help³:

Maintain a healthy weight (which reduces pressure on your joints)
Prevent or manage various conditions including heart disease and high blood pressure
Improve cardiovascular fitness
Strengthen your bones and muscles
Improve muscle endurance
Increase energy levels
Improve your mood

Walking for joint pain | Active Living | Flarin

Is Walking Right for Me?

Walking may be a good option for you if^3,4:

You want a gentle, low-impact form of exercise
You don’t want to invest in any new equipment to start exercising
You want to improve your fitness and strength

You may want to take extra care if you⁵:

Are at a high risk of falling
Suffer from respiratory conditions like asthma
Are recovering from surgery or injury

If you’re unsure about starting walking as a new activity, it’s best to speak to your GP beforehand.

What do I need to start walking?

Choosing the right equipment can make starting a new activity easier and more comfortable. Walking doesn’t require any specialist equipment but it might be worth²:

Getting some shoes or trainers that are comfortable, provide support and won’t give you blisters
- If you plan on starting to walk to work for example, you can wear your usual work clothes but a comfy pair of shoes, and bring your work shoes with you to change into!
If you plan on going for long walks, get yourself a small bag to carry water, healthy snacks and suncream
If you plan on going for longer walks, more regularly, getting yourself a waterproof jacket and walking shoes might be a good investment

Warm-Up (Joint-Friendly)

Make sure to warm up properly before exercise to prevent injury and make your workouts more effective⁶. If you are attending a walking class, they may do a warm-up with you. If you are walking on your own, the NHS has a simple 6-minute warm-up you can follow⁶:

March on the spot for 3 minutes, pump your arms up and down in rhythm with your steps
Heel digs, 60 heel digs in 60 seconds. Place alternate heels to the front, keeping the front foot pointing up, and punch out with each heel dig.
Knee lifts, 30 knee lifts in 30 seconds. Bring alternate knees to touch the opposite hand. Keep your abs tight and your back straight.
Shoulder rolls, 2 sets of 10 reps. Keep marching on the spot, roll your shoulders forwards 5 times and backwards 5 times.
Knee bends, 10 reps. Stand with your feet shoulder width apart and your hands stretched out. Lower yourself no more than 10cm by bending your knees, come up and repeat.

A Simple Routine You Can Follow

The NHS recommends older adults should aim to be physically active every day and try to do at least 150 minutes of moderate activity per week⁷. Brisk walking can count towards this goal! The 150 minutes can be spread across the week³ (20 minutes per day)

If you’re new to walking:

Try to make small changes first – getting off the bus a stop earlier and walking the last bit
Arrange a walk with your friend
Walk your children or grandchildren to school
Get some earphones and listen to music or a podcast while you walk to keep it interesting
Wondering if you’re walking fast enough?
- A brisk walk is about 3 miles an hour. You can tell if you’re walking briskly if you can still talk but cannot sing the words to a song².

Top Tips

Start slowly and gradually increase your activity level⁴
Wear supportive footwear²
Stay hydrated
Set yourself small, achievable goals to help you keep motivated

Possible causes of joint pain

Joint pain has a number of possible causes, from injury to arthritis. Looking at your symptoms may give you an idea of what may be causing the pain. Do not self-diagnose; if you are worried see your GP⁸.

Symptoms	Possible causes
Pain, swelling or bruising after intense or repetitive exercise	Sprain or strain
Over the age of 45, pain worse when walking and stiffness after moving	Osteoarthritis
Hot, swollen joint that’s more painful when you move it or press on it	Bursitis
Pain and stiffness felt in both sides of your body that’s worse after not moving (for example, when you wake up)	Rheumatoid arthritis
Hot, swollen toe joint (usually big toe) with very bad pain that comes on suddenly	Gout
Hot, swollen joint and a high temperature or feeling hot and shivery	Joint infection

Walking FAQs

How often should I walk?

The NHS recommends that even a brisk 10-minute daily walk is enough to give you health benefits and count towards your 150 minutes of weekly exercise²

Is walking bad for joint pain?

No, walking is often recommended for people with joint pain or arthritis because it is low impact, keeps the joints flexible and helps bone health⁴.

What if my joints or muscles ache after walking?

It is natural to feel some discomfort the next day after you have pushed yourself⁴. If a specific joint is hurting rest it before starting exercise again, put an ice pack in a towel on the painful area or take painkillers⁸.

Other ways to stay active as you age

“Flarin really helped with the stiffness in my joints”

Flarin Customer

Flarin Patient Information Leaflets

References