Living with aches and stiffness caused by osteoarthritis, Tamara Walker feared pain would take over her life and force her to give up the career she loved. Since she'd been diagnosed with arthritis in her hips and knees decades earlier, she felt like she was constantly fighting fatigue and struggling to enjoy everyday activities. But after years of frustration, she discovered that walking for arthritis could bring her the relief she'd been searching for, no prescriptions or pricey equipment required. Now, she's thriving again with renewed energy, confidence and the freedom to do what she loves most.
Tamara feared arthritis would take away everything she loved
There hasn't been any reprieve for my pain in so long, thought Tamara Walker, 54, as she prepared to head out for what was sure to be a long day. For Tamara, diagnosed with osteoarthritis in both hips in her 20s, then in her knees before turning 40, dealing with swollen, stiff and aching joints was a big part of her daily routine. Day after day, pain made it tough for Tamara to sleep well, leaving her feeling exhausted and mentally fuzzy as she worked as a certified doula, a trained professional who provides non-medical support to women in labor.
Many times, her arthritis required Tamara to spend so much energy just to push through the aches, pains and fatigue she experienced while helping expectant moms bring their children into the world, that she couldn't fully concentrate on tasks like making dinner, running errands or enjoying a conversation with her husband.
Her arthritis symptoms took a toll on her quality of life
Over the years, Tamara's symptoms worsened to the point that they were interfering with the pastimes she enjoyed most, like reading to her grandchildren or helping them work a puzzle. Living with chronic pain and tiredness also led to Tamara becoming more sedentary, as even low-impact physical activities like pickleball ramped up her arthritis symptoms. Tamara tried to get her pain under control with over-the-counter and natural remedies like heat and ice, creams and pain relievers, but nothing worked, and she didn't want to take prescription painkillers.
Because of the physical, emotional and mental demands that often last for 12 hours while she's on the job, Tamara grew concerned she'd no longer be able to provide the standard of care required to support her clients in labor. I am going to have to give up the career I love, Tamara's heart sank. I can barely keep up with my grand babies...I feel lost!
How walking for arthritis gave Tamara her life back
After years of dead ends, Tamara had a casual conversation with a friend about the health benefits of walking that sparked curious optimism. I wonder if walking might help my pain and inflammation, she thought, logging on to her computer to research.
Soon, Tamara learned that walking not only strengthens muscles to help shift pressure from sore joints to reduce pain and improve range of motion, but it also increases oxygen in joints to nourish them and stimulate growth factors for healthy bones.
Delighted to discover an easy activity requiring no special equipment, Tamara began a walking routine inside her house. She taped a note to her phone to remind her to get up and walk around whenever she was talking with someone on the phone. Her initial goal was to walk for 30 minutes a day, regardless of the speed or number of steps. And after a few weeks, she was surprised that walking around the house became much easier than ever before.
Walking for arthritis helped her travel, play and thrive
Over time, Tamara's joint pain was easing and she began sleeping better, leading to having more energy throughout the day. As a bonus, she began dropping the extra pounds she'd gained due to lack of mobility caused by her chronic pain. After a few months, Tamara was looking forward to starting every morning with a walk, often logging 10,000 steps a day, which was once unimaginable to her.
Along with her daily 30-minute walking goal, Tamara makes sure to get up and walk whenever she can. She gets steps in while on the phone, while playing with her grandkids, taking a walk with her husband after dinner or even parking as far away as possible in a parking lot.
"Walking has been one of the best decisions I have ever made and has benefitted my health immensely by helping me reach my healthy weight range, increasing my cardiovascular health, increasing my energy and decreasing the number of episodes of fatigue. Best of all, it has decreased my osteoarthritis and chronic pain overall," Tamara says.
"It has also helped increase my stamina and given me confidence that I can serve my clients with excellence, and I can keep up with my active grandsons," Tamara adds. "I was also recently able to truly enjoy the trip of a lifetime to Italy, which required more daily walking than I had ever done in my life. It was possible because I never had to worry about my pain!"
More powerful health benefits of walking
Tamara's story is inspiring, but she's far from alone. Science backs what she discovered firsthand: A simple walking program for arthritis and overall health can have powerful effects at every step count.
At 4,400 steps
In a four-year study published in JAMA Internal Medicine, women who got 4,400 steps daily (about two miles or 30 minutes of moderate-paced walking) were 41 percent less likely to die prematurely than those who walked less.
At 6,000 steps
Older adults who walked between 6,000 and 9,000 steps daily lowered their risk of cardiovascular disease by up to 50 percent compared to those who walked 2,000 steps daily, per research in the journal Circulation.
At 8,200 steps
When subjects in a Nature Medicine study walked about 8,200 steps daily (equal to about four miles), they were less likely to become obese or be diagnosed with conditions like depression, sleep apnea and acid reflux.