Patient handout · Holistic
Therapeutic exercise & walking
What it is
Regular activity, like walking, may help ease long-term pain and stiffness. It can also help your mood and sleep. Start slowly and add a little more over time.
Check with your provider before starting, especially if you have a heart or lung condition, recent surgery, osteoporosis, or are pregnant.
It may help with
- Low Back Pain
- Osteoarthritis
- Knee Arthritis
- Spinal Stenosis
- Fibromyalgia
How to start
- Warm up: 3–5 minutes, easy pace
- Find your starting time: 5–10 minutes, “can talk easily” pace
- Add a little each week: +1–2 minutes per week
- Cool down and stretch: 2–3 minutes
Self-care tips
- Wear supportive shoes and walk on even ground at first.
- Split walking into two or three short walks if one long walk is too much.
- Use the “talk test”: you should be able to speak in full sentences.
- Count steps or minutes in a notebook or phone so you can see progress.
When to call us
- Sharp pain that is worse during or after the activity and does not settle in a day or two
- New weakness, numbness or tingling in a leg or arm
- Fever, weight loss you cannot explain, or pain after a fall
Call 911 for chest pain, shortness of breath, fainting, or loss of bladder or bowel control.
This handout is general information and is not a substitute for medical advice.