January Podcast
Walk This Way to Treadmill Success

January 2009 officially marks the launch of Let's Move Together, a nationwide movement led by the Arthritis Foundation that encourages people to move to prevent or treat arthritis. We welcome you to this movement and encourage you to move daily for better health.

Engaging in some form of physical activity just 30 minutes a day can ease joint pain, improve mobility and reduce fatigue often associated with arthritis. It also can reduce your risk of developing certain forms of arthritis. The Arthritis Foundations vision is a world free of arthritis pain. Get involved by visiting www.letsmovetogether.org and committing to walk in your local 2009 Arthritis Walk.

Speaker: Theresa Lawrence Ford, MD, rheumatologist with the North Georgia Rheumatology Group in Atlanta

With the New Year in full swing, now is the perfect time to get moving! Dont let the rainy days and cold temperatures make you dread the thought of donning your raincoat to go for a walk. Instead try the treadmill to keep you moving until you can venture outside in the spring air!

Just like walking outside, using the treadmill provides an excellent workout because it increases cardiovascular endurance and improves blood flow which, in turn, boosts circulation and decreases pain. It also helps you maintain a proper weight, which eases pain on your joints.

To make the most of a treadmill workout, follow these tips to success:

1. Be prepared. Know how to work the treadmill controls before you step on.  Becoming familiar with the start/stop buttons and additional features will make you more comfortable with the machine. And remember never step on or off of the treadmill while it is running.

2. Do a gentle stretch.

3. Warm up and cool down. Start on a slow setting for three to five minutes and move up to a moderate pace by slowly increasing the machines speed. When youre ready to cool down, reduce the speed again and walk at a slower pace for a few minutes before you ease on off.

4. Let go. Don't hold on to the side rails or pull yourself forward by grabbing the front bar. Poor posture, like gripping the rails to keep up with the speed of the treadmill, can cause injuries, says Lawrence Ford. Instead, reduce speed and walk naturally, just as you do when you walk outside.

5. Turn up the tunes. Listening to music while walking on the treadmill can improve focus, relieve stress and boost motivation. Download songs like "Walking on Sunshine" and "I Run for Life" and watch your mood improve with your fitness level.

6. Try interval training. Speeding up for a few minutes, then slowing down to your normal pace, boosts your metabolism. But don't try it if youve just started your walking program. Interval training is not for beginners, but it can help experienced walkers burn fat more quickly.

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