2 best DAILY exercises if you want to continue to ENJOY walking

The best ways to keep your joints healthy and prevent pain when walking 👀
Walking can be a great exercise for your body but to ensure you continue to enjoy it and don't experience pain- it's important to make sure your joints are prepared. The best ways to protect your joints include muscle strengthening and challenging balance. Both muscle strength and balance make a big difference to supporting your joints during an activity like walking.
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As a physical therapist who specializes in osteoarthritis, Dr. Alyssa recommends prioritizing two exercises to maximize your gains for walking. The best walking exercises include a modified single leg squat and balance with head turns. Both of these exercises can help to strengthen the walking muscles. They can also help to ensure safety by helping to reduce fall risk as well as making sure your muscles are able to support the knees and hips.
If you have hip arthritis or knee arthritis, these walking exercises can be incredibly beneficial, but you may need to modify accordingly based upon pain levels. When walking with arthritis, strength and balance are even more important because your arthritic joints need the support.
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Disclaimer: This post is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Kuhn and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Move Well Age Well, LLC and Dr. Alyssa Kuhn, PT, DPT are not liable or responsible for any advice, course of treatment, diagnosis or any conclusions drawn, services or product you obtain through this post, video or site. Complete all exercises at your own risk.

[@arthritisadventure]

Join the Free 3 Day Walking Workout Challenge here: bit.ly/489S99e

[@carmenli7939]

This is what we elderly feel comfy n calm. Nowadays new generation tend to speak as fast as a robot.

[@cornypinkuni9519]

KZbin videos can be slowed down in the settings (click the video and press the gear shape and choose a slower playback speed). I love it.

[@FigaroHey]

​@@cornypinkuni9519Now for a device to slow them down in real life, though sometimes there's an advantage to not being able to understand what fast-talking youth are saying...

[@cornypinkuni9519]

​​@@FigaroHeyI feel ya. They'd probably equally wish for a device to speed our speech up! And help us remember words! Or why we went into the kitchen! Or where we repeatedly put our glasses that are on our head! Haha 😂❤

[@geeg7202]

I love your channel because it does have to do with a little bit of the elderly the baby boomers but I like how you get right to the moves. You don’t talk talk talk it’s all do very good

[@arthritisadventure]

Glad you like the channel!

[@manogolf72]

As a stroke survivor I find your videos very helpful. Thanks.

[@arthritisadventure]

Glad you think the videos are helpful!

[@emjay2045]

❤

[@jojolouis]

there's also "HQ rehab" which is very useful. Best of luck brother!! www.youtube.com/@rehabhqofficial/videos

[@Knittyneeds]

Greetings from France 🥰. I see a SILVER TREASURE CONGRATULATIONS. THE AWARD FOR THE BEST HEALING THERAPY CHANNEL ON KZbin. 😮😮😮❤❤❤. Super Great 👍👍👍. Thanks a million for sending POSITIVE VIBES to give me strength to walk. A big hug of gratitude. 🤗🤗🤗🥰🥰🥰💕💕💕

[@arthritisadventure]

Thanks so much for the support! Have fun with the Olympics this year.

[@dickthomson3436]

Great video…I’m 75 years old and have Parkinson’s Disease. I do chair squats as part of my Exercises for Parkinson’s 3x per week as well as regular balance exercises prescribed by my Neurological Physical Therapist. My Parkinson’s has mostly effected my left causing my left leg to be considerably weaker than my right leg. I’m going to start doing your modified chair squat first thing tomorrow morning and will start turning my head on a couple of my balance exercises. I do turn my head from side to side as well as up and down when walking….

[@paperblessings7338]

Also is that a KZbin award? Congrats!

[@arthritisadventure]

Yes! Thank you for the support of the channel

[@yvonnesmith2578]

Alyssa you are such a blessing to us Seniors.🙏🏻 You are Amazingly gifted in your field. Thank you ☺️ ❤

[@arthritisadventure]

You are so welcome!

[@edanddianahahn3484]

Thank you. I am 64, hubby is 69. Starting to feel the slowing and the wobbling. Your exercises and encouragement are great. Thank you.

[@arthritisadventure]

You are so welcome!

[@sticks0662]

What a simple and great way to strengthen the legs. I've done chair squats but never with the staggered foot stance, genius 😊

[@arthritisadventure]

You're so welcome!

[@amirhamza7610]

Both exercises are so logical and useful

[@arthritisadventure]

Glad you like them!

[@user-qd2oj1zb4i]

I appreciate how well you know people and their limitations. You explain slowly and clearly in that understanding. Many times if i do anything that puts pressure on the thigh like putting my foot slightly forward and getting up or even bending down, i get terrible thigh cramps in the large muscle. They are painful! Any way or thoughts on how to prevent them? Thank you for your videos.

[@kellysites6164]

this is so good- keep it coming. Hip mobility stuff would be awesome.

[@arthritisadventure]

More to come!

[@zhenminliu]

Simple exercises. I'll try it.

[@arthritisadventure]

Yep! Let me know how it goes.

[@user-pw8ts9nc1j]

Thankyou this will help me

[@arthritisadventure]

🙌🏼🙌🏼

[@nilanisiriwardena5019]

Dear Dr.Alyssa you have healed me. Thank you Dr. God bless you. Forever grateful. Nilani.

[@arthritisadventure]

Glad you've liked the videos!

[@mommiller3252]

Thank you. Waynetown Indiana. I'm 55 next month and have bad back and knee replacement last year. I started walking and then winter hit. So I got floor peddle. But I do arm and leg moving everyday.

[@jimhenderson387]

Thank you for the excellent exercises and for doing such a great job of demonstrating and explaining them. I'm looking forward to doing them!

[@arthritisadventure]

Glad you like them!

[@ernestreid9296]

Thank you Alyssa, I have MS and have been to many sights. I have never seen the leg variegation getting out a chair before or leaning your foot against the wall. GREATE IDEAS🤓

[@arthritisadventure]

Glad you like them!

[@hamidah.hjosen]

Thank you Dr Allysa

[@arthritisadventure]

You are so welcome!

[@diauser3327]

best video and also well explained, first time on this channel and her fan already, as someone with arthritis and joint issues in 30s, can totally appreciate you,

[@arthritisadventure]

Glad you like the channel. Make sure to check out more of the videos.

[@manou1960]

Thank you!

[@arthritisadventure]

You're welcome!

[@nelsonw2096]

Thank you for this!

[@arthritisadventure]

My pleasure!

[@tudormiller887]

Happy New Year Alyssa. Watching in the UK.❤

[@arthritisadventure]

Happy new year!!

[@christimcarter1530]

That was amazing! I will add them to my daily work.

[@arthritisadventure]

Great!

[@user-ow9jy8ss8u]

Super moves!Thank you very much!

[@arthritisadventure]

Glad you liked it!

[@petegriffiths930]

That is very helpful with walking and strengthening 😊

[@arthritisadventure]

Glad you think so!

[@emmasue4181]

Excellent

[@charlestonscnative9083]

Thank you. I will add these into my PT exercises.

[@arthritisadventure]

Hope they help!

[@corinnebonafino5211]

What an excellent video!! I just subscribed!!☺️

[@arthritisadventure]

Thanks for subbing!

[@meinhendl]

happy i found found your channel ! thank you !

[@arthritisadventure]

Happy you found the channel too!

[@nickkostakis9600]

Great show and very well explained thank you very much from Sydney Australia 😊

[@arthritisadventure]

Glad you enjoyed it!

[@rogerlewis1295]

2015, I recovered from a systemic MRSA infection that left me paralyzed. I questioned whether I would ever walk again. Two physical therapists worked with me, treating my paralysis as they would treat a spinal cord injured patient. Through the end of 2023, my wife and I have logged 20,000 miles of RWRing, hiking and backpacking. I will be forever grateful for the therapists’ motivation and inspiration. Endurance, Strength, Balance and Flexibility - I am 76 years old.

[@thomasbrady63]

You an are excellent . Thank you .

[@arthritisadventure]

Thank you so much.

[@pkgp7056]

Thank you from 👍🏻✌🏻

[@arthritisadventure]

Yes!

[@ItratAbbas-rj2gl]

Top quality guide.easy exercises, great effects.you are doing great service to humanity.

[@arthritisadventure]

🙌🏼🙌🏼🙌🏼

[@ddub6135]

New Subscriber. Thanks for the tips and exercises..

[@arthritisadventure]

Welcome!

[@ddub6135]

@@arthritisadventure Thanks. Have an Awesome day….

[@marianfrances4959]

Thank you! 👍😎🇨🇦

[@arthritisadventure]

No problem 👍

[@lighting_fast]

Thank you for the great videos. I suffer from hip and bum pain because of sciatic. So some of these exercises help

[@arthritisadventure]

Glad you like the videos! Keep up your hard work.

[@bsingh8847]

🙏👍Great,your simple effective exercises and reasoning/ explaining the benefits.Best wishes from India.

[@arthritisadventure]

Thanks and welcome!

[@Dantianblue]

More great advice. Going to do these daily. I guess if you have a more problematic side you cand do more reps that side?

[@ArashAbravesh]

Perfect 🥰 👌

[@arthritisadventure]

Thank you! Cheers!

[@BinsarHutabarat-gf9yu]

I am so happy, I enjoy, thank you so much for your good Exercise. Praise the Lord. Amen.

[@cheekypants22]

I'm glad I've found your videos. I can't seem to find any others on here. Had lost 14lbs last year. Maintained up until start of this year. Had been working out up until October. I had started having joined the issues end of July start of August and had just seemed to get worse. Tried to push myself through the pain. I was using weights but even at 3lbs they were just a bit heavy :( would like to start working out again.

[@arthritisadventure]

I have a premium membership you can check out here. www.keeptheadventurealive.com/start. Keep up the great work.

[@colmrooney414]

I think also tibialis raises can be good for walking.

[@PrasenjeetKumarAuthor]

Hi Alyssa. What strengthening exercises can I do for my right leg if I cannot do seat squats?

[@bobdear5160]

Alyssa, what are your views on walking with poles. In the UK we call this Nordic Walking. My understanding is that you are putting more in with your upper body, the poles give you both a forward push and an upwards lift. The result is that you tend to walk more upright and symmetrical. I’m 75 now and still reasonably fit and active. While I could average 5mph for an hour 10 years ago, I’m slowing down to nearer 3 mph for an hour now. This is over woodland and forest walks with some hills, so quite variable terrain. I’d be a bit faster on a flat hard surface (though my knees would complain!).

[@arthritisadventure]

I love walking with poles and it can be so helpful to optimize walking patterns. I have many followers and supporters who use them

[@Mansmatters]

Interesting video

[@arthritisadventure]

Glad you think so!

[@leslienagle2828]

Thanks for keeping your videos clear and simple -- easy to follow along. Just wondering what shoes you are wearing. Would you recommend them?

[@arthritisadventure]

I'm wearing these shoes. kurufootwear.sjv.io/qnBZ35. They are great for support!

[@vanitanaran4380]

Can I take support or hold onto something to wake up from the chair? Must do if having pain on painful knee?while waking up.... Pls help. Thanks

[@poliver12345]

Thanks but issue I have is achilles tendo injured and ankle injured on left leg sprained numerous times as welll. I DO WALK DAILY. Thanks appreciate your help...😂

[@arthritisadventure]

Best of luck on the trip!

[@KJ_Finserve]

Hi Allysa, Indeed very useful. I have been doing few of your exercises during office work. I am from India & have recently joined your channel. I have AVN 3rd & 4th stage on my right & left leg respectively. I want to avoid/ delay hip joints replacement surgery as late as possible & have been doing approximately 7~ 10 exercises very regularly. Do you have specific exercises which you can recommend for people like me who have not undergone surgeries. My age is 48 yrs..

[@arthritisadventure]

I have my membership at www.keeptheadventurealive.com/start. You can learn more there!

[@jorgedorfman6103]

I was doing chair squats but then my knees started to hurt a lot !! I guess it’s arthritis 😢. Should I keep trying to squat? Will this be appropriate or just worsen my pain? Thanks for the advice thanks for the videos great work ! 🎉

[@ninjedi]

strengthen your glutes vs. quads ... overly strong quads vs. glutes lead to asymmetric pressure on knee joints, causing more pain

[@arthritisadventure]

Hi! Here is a video showing squat modifications to help reduce pain: TOP 10 Crazy Effective Squat Modifications if you have knee arthritis! kzbin.info/www/bejne/mnTRaIymjat7eZI

[@simbajohn1882]

I am 67 and have severe arthritis. Able to walk everyday and keep leg muscles in shape. However due to severe pain felt in shoulders hours after any repetitive movements, i cant do any strength training for upper body. Upper body muscles showing atrophy and very little strength. Any ideas would be appreciated.

[@gerrygizzygarcia2572]

Will this apply to peeps like me that has hip pain and heirnated discs?

[@krublee]

thank you!!!! kathy. Alaska

[@arthritisadventure]

Welcome!

[@justsmy5677]

Thanks! What brand/style shoes are you wearing in this video?

[@arthritisadventure]

You're welcome. They are the Flux model shoe from this website. kurufootwear.sjv.io/qnBZ35

[@THEMAX00000]

I got a little dizzy, just watching her, move her head. I will be starting these exercises today. Thank you so much, Miss

[@arthritisadventure]

Glad you like the movements!

[@purplechris9480]

Do you think that chair exercise is what caused my nerve pain? I was doing them for my new knee.

[@arthritisadventure]

This is impossible to determine as development of pain can be based on so many other factors such as: what other activities you were doing, the volume of activity, the other exercises, the healing from surgery, presence of swelling, etc.

[@candylove947]

Are these good for osteoarthritis on knees??

[@arthritisadventure]

They can be if they feel okay. Here are some other ideas: 5 BEST exercises to STRENGTHEN arthritic knees kzbin.info/www/bejne/oaaaipeCm9GVrK8

[@joesedlacek7552]

Can a weak leg cause one sided low back pain?

[@arthritisadventure]

It can be a contributing factor, yes

[@BobK5]

😎

[@arthritisadventure]

Thanks for watching!

[@yusra_memon]

These are great exercises Alyssa. You've got some pretty impressive and valuable videos on arthritis. I left you an email about a potential expert and content collaboration with a budding UK-based healthy ageing startup. Would you please check it out and let me know if it interests you? Hint: It's all about helping people over 40 manage arthritis and other chronic conditions safely and affectively with expert and top-notch advice. Keep the great content coming, cheers!

[@akeleven]

Start with the exercise and then tell me why

[@JM-rc2wt]

She has very big strong upper legs quadriceps

[@user-lw9pj7yz1l]

People are too lazy and fat to walk. Those day's are long gone. I have a 705 mile groomed walking trail next to my home ON any given day I might see 2 people. It cost the state millions of dollar's to construct . Walking is is non entity for most

[@tonyquinlan7341]

The video is all blurry.

[@kimlee2946]

Less talking would help! ! Thank you.

[@arthritisadventure]

I take pride in explaining the reasoning behind why the exercises are chosen and how to do them properly.

[@kimberlygould5659]

I was just thinking that your oral explanations are so needed and appreciated. You are the best instructor I have found on the internet. Keep doing what you are doing and ignore unnecessary negative comments! You are appreciated by me and many others!!!!

[@Dantianblue]

​@kimberlygould5659 well said, I agree!