Short Walks Can Significantly Ease Chronic Pain
Walking, even in brief durations, can significantly benefit those living with chronic pain. Dr. Christynne Helfrich, a physical therapist, recommends starting with just five minutes at a time.
Walking releases endorphins, the body's natural pain relievers, and can help ease chronic pain symptoms. It also builds exercise tolerance over time, preventing the negative effects of a sedentary lifestyle. For those with chronic pain, breaking movement into small, frequent sessions encourages better blood flow and mobility, reducing pain from prolonged sitting.
Starting with a bite-sized approach, such as walking to the mailbox and back, can help build up to longer distances with less risk of triggering a flare-up. Gradually increasing walking duration to a pain-free level can help increase walking threshold. Even short bouts of exercise, as little as five minutes, can accumulate over time and provide similar health benefits to longer walks.
Walking outside in nature can offer additional therapeutic benefits for those with chronic pain. To make exercise more effective, set realistic, achievable goals focusing on pain reduction, improved physical function, and emotional well-being. Incorporate self-activation strategies and consider group-based rehabilitation for social support and motivation enhancement.
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