Advice needed to start walking more...

[northernlittledonkey]

I’ve had sore joints due to pre menopause & I hurt my knee a couple of years ago so have been building up strengthening exercises recently. I don’t really walk anywhere though as it’s not particularly comfortable as my knees get stiff. However through regular cycling ( I was swimming pre lockdown) and daily HIT routines I’m feeling more confident to go out for a walk. But I’ve just come back from 15 minutes 1500 steps & an exhausted and my knees are stiff. What’s the best way to built up stamina so I can comfortably walk for an hour or more?

I’d say just keep at it, bit by bit. You’ll get there surprisingly quickly but you have to persevere. Try and find a short route, preferably circular, and keep doing it every day - you’ll begin to notice that it’s becoming easier and you’re getting faster. Then make the walk a little longer.

I listen to podcasts to keep it interesting.

And make sure you have decent supportive shoes on

I’m also overweight, lost a stone so far but 5 more to go.

And do you take vitamin D?

Sorry about all these posts...

I take a multi vitamin , glucosamine & devils claw.

Would extra vit d help?

I’m trying the YouTube Walk at Home by Leslie Sanson. I’m finding them a great alternative for outdoor walking and you can choose your pace and time.

I found vitamin D made a big difference to energy levels and achiness.

Just keep at it with the walking - you’ll gradually build your stamina. Shoes important to support your joints.

Well done on the weight loss 👍🏽 You’re doing really well.

I have an app called viewranger on my phone which I use primarily for hiking, it has maps and GPS on it and it tracks your route. I've been using it for the last few weeks for local walks and in the park, when you walk it records your distance, your average speed and how high you've walked and it's been fun to challenge myself to improve the stats on each walk.
You could set yourself little goals for each walk like trying to walk 100 metres further each time or doing a set route in a faster time, even if you only knock off ten seconds each time.

Thank you, some sound advice! I’ll look at the apps suggested too.

@AwkwardSquad

Could you please tell me how much bitD did you take to notice a difference & which did you buy?

My vitD was low on my last blood test. I'm taking 2 of the 25ug tablets. Not sure if it's enough. So much conflicting info out there!

wear decent walking trainers - not anything aimed at women, go for the bloke stuff if you are a size 7 or over. Mountain warehouse are fine although they don't last forever, can be bought online. No handbag or asymmetrical load, if you need to carry anything either wear something with pockets or use a rucksack with a hip belt - again, avoid anything aimed at women.

nice one on the weight loss so far, you are obviously carrying a great deal extra but with normal eating it will get there. Good luck!

I have a lot of joint issues, hypermobolity and arthritis etc and used to love walking but it's a struggle for me nowadays. I recently bought a little step machine to use at home and I'm doing small bursts on it throughout the day to try and help build up my leg muscle. Not sure if that will help but I'm trying it out during the lockdown, just 2-5 minutes on the step machine every now and again. I've put mine out in the garden so I can get some fresh air while I use it.

@mencken sorry to at you but I found your post interesting. I'm a shoe size 4/5 so unlikely to fit in any walking shoes aimed at men. Are there any aimed at women that you think are any good?

Lucy Wyndham Read has a lot of useful indoor walking exercise videos such as this one:

Her leg workouts are also good, for instance:

Ankle weights can help too. I got mine from Argos.

In the UK the official recommendation is for just 10 micrograms of Vitamin D per day, which is 400 IU, whereas the US suggests 600 IU per day.

Just wondering: are you taking extra calcium? Very important.

I just checked my vits, they are 10ug of D3. They say it's 200% of RDA, who knows?!

@northernlittledonkey do you have any tranquil walking spots near you? I was pleased earlier as there's a little bridge near my house which I was curious about but turns out it's a river walk path to a village, so can't wait to try it.

Don't push yourself too far at first. When I was recovering from injury I always struggled with a hill til I was walking up it one day and got distracted thinking about something, then realised I'd got to the top without a break.

Hopefully there's something scenic near you which you can enjoy. Be patient with yourself!

Thanks for all the advice, glad its not just me. I'm taking a Multivitamin which include B6, and other b vits and D. Also, keeping hydrated. Went for long hilly bike ride this morning, will try a walk again tomorrow. Am keeping at it but not focussing on it too much, general fitness and weightloss will help I think too.

And yes, I live really rurally so everywhere is like a picture postcard. We live in a really touristy area, which is currently empty. It's bliss!

I have joint hypermobility as part of a soft tissue disorder called Classic Ehlers Danlos Syndrome.

I find that footwear is the main factor in how much I can walk comfortably. Everyone’s feet are different but the trainers I can go the furthest in pain free are Saucony ones.

I also wear patella straps that support my wobbly knees a bit. The other thing is to be patient and build up very gradually. Add 5 mins on if and when you can do your usual walk comfortably. It will feel less exhausting and when it starts to, then just add to it bit by bit. I got from 15 mins feeling clapped out to comfortably being able to walk 4 - 5 miles. It doesn’t matter how long it takes to build up.

Shoes have to fit and they're all different widths and shapes. Same for feet. I'd never go for men's shoes despite having feet that are a large 7 because my feet are quite narrow so men's shoes would usually be too wide.

OP you just need to build up your time walking and maybe try some beginners bodyweight exercises like squats or pilates to build joint, muscle and core strength.

After both my SPD pregnancies/ rough births, I started by literally walking 100m to the end of the cul-de-sac and back (and having a lie down to recover) and built it up a little more each day/ week. After a couple of months I was doing a couple of miles comfortably and at a decent pace when I had barely been able to bear my own weight a few months earlier.

I agree with good trainers. I don't think there's much in it between women's sports gear and mens, but I can vouch that there is definitely a difference in children's and adults! I hear mens are cut wider. I wouldn't know, I upsize to get into women's sizes
My joints can tell when my trainers are getting worn and tired after about 300 miles of running, a bit longer for walking.

My back notices walking much more than running and yoga stretches ease out tired aches. Yoga with Adriene is very accessible and has lots of short videos.

I would recommend pilates to strengthen your muscles and support your joints. It’s made a massive difference to my chronic back pain.

I have been increasing my walking lots since lockdown begun, to get DS out in the fresh air. I could only do a couple of miles initially without my feet absolutely killing me. I did 8 miles yesterday through a nature reserve and although I was tired I am fine today. I have just signed up to do 50k in May for an MS charity so I can keep it up. Will average 2-3k every day. I never thought I’d be able to walk this far (menopause achey feet and ankles!) and have lost about a stone in April!

I use walking poles and they have made a huge difference! I get into a rhythm, they exercise my arms and they are a real help up and down hills and when my dodgy hip is tired. I feel a bit silly sometimes as i only ever walk a few miles at a time but I wouldn’t be without them now.

Vitamin D3 helped me immensely and nothing like the GP prescribed stuff, which is cheap as chips but far from the best.

Something like this - but any will do so long as it is in an oil capsule

vitD3

(personally I would take 2 or even 3 a day for the first couple of weeks. I take 2 a day through the winter and 1 in summer anyway)

Look up the VitaminD Society for more information