Walking programs have generally been studied for effectiveness. The Ottawa Panel recently concluded that aerobic walking combined with stretching and strengthening exercises, education, or behavioral programs is recommended to improve pain relief, functional status, and the quality of life of adult individuals with OA.32 Cycling is another form of aerobic exercise that can be beneficial. Low-intensity cycling was shown to be as effective as high-intensity cycling in improving function and gait, decreasing pain, and increasing aerobic capacity in subjects with knee OA.36 Cycling should be considered for those with arthritis who may have difficulty with a walking program because of joint pain.
Mitochondria inside the muscle increase in number and activity. Mitochondria are the powerhouses of your cells. They do all the heavy-duty work to keep you moving. They use the oxygen to burn the fat and carbohydrate that makes you go. The good news is that they increase in number and activity, by as much as 50%, in just a matter of days to weeks in response to regular aerobic exercise in adults of all ages.
Walking is one of the simplest ways to get fit and maintain heart health. The American Heart Association's guidelines for physical activity indicate that healthy adults should aim to walk a minimum of 150 minutes per week, or 30 minutes every weekday. Walking seven days per week will burn more calories, and you can add challenges to your walking workout that make it more of a cardiovascular or strengthening exercise.
At this point, you have to suspend your disbelief and try it. The concentration it requires beggars belief. Hall says at one point, “it’s like patting your head and rubbing your tummy – it takes a lot of brain power”. I didn’t believe her for one second, but of course it was true. Even chatting at the same time as having an active foot was a challenge. Having an active foot and a hip lift was like trying to do a sudoku while listening to Motörhead.