Arnold Schwarzenegger has never underestimated the power of movement and exercise. In a recent Arnold’s Pump Club Newsletter, the bodybuilding legend revealed why walking is his go-to strategy for reducing knee pain without the use of over-the-counter or prescription medications.
As a bodybuilding legend and former seven-time Mr. Olympia winner, Schwarzenegger’s knowledge of fitness and health is unrivaled. In addition to maintaining his successful acting career, Schwarzenegger is devoted to offering the public useful tips and tricks for all facets of life, including pain management.
Millions of people suffer from knee pain or discomfort daily, making the issue of utmost importance to Schwarzenegger. Knee pain can become much more common as we age, and there are many reasons why these problems arise, from injuries, and arthritis, to weakened tendons and joints, but Schwarzenegger has an answer to those concerns.
Arnold Schwarzenegger Shares His Solution For Knee Pain Without Using Medication
Pain relief is often treated with medications, and although they help temporarily, Schwarzenegger contends that they slow the natural recovery process.
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“When your knees start to ache, your initial urge might be to pop pills for pain relief. But, as we’ve shared before, those pills might take the edge off the pain while also slowing your natural recovery.”
Instead of ingesting drugs to alleviate the discomfort, Schwarzenegger says to incorporate movement, citing research that suggests short walks can reduce knee pain, stiffness, and aches.
“A better option? Trade the couch for some movement. Research suggests that short walks can help reduce knee pain, stiffness, and aches — and possibly help improve osteoarthritis.”
In studies performed on people over 50, Schwarzenegger revealed that those who walked as a form of exercise saw a significant reduction in knee problems.
“The researchers examined people over the age of 50 who suffered from arthritis. They tracked knee issues over four years and found that those who used walking as a form of exercise significantly reduced knee problems.”
Despite the low-intensity nature of walking, Schwarzenegger emphasizes that it improves blood flow, mobility, and bone strength while reducing lower back pain.
“It could be that a lack of activity increases the likelihood of joint issues, and movement serves as the medicine. Even though it’s low-intensity, walking improves blood flow, helps with mobility, and strengthens bones. Not to mention, walking is also associated with reducing lower back pain.”
Taking knee pain out of the equation, Schwarzenegger still advocates for weekly walks, which could have a positive effect on your health in the future. He specified that shooting for a minimum of 4-5,000 steps is ideal, though you might continue to see health benefits by achieving 8-10,000 steps per day.
“Even if you don’t yet have knee pain, the research suggests that weekly walks might help prevent problems down the road. Aim for a minimum goal of 4,000 to 5,000 steps per day, but you might continue to see health benefits upwards of 8,000 to 10,000 steps per day.”
Optimizing health and living longer have remained top priorities for Schwarzenegger in retirement. He believes a high protein diet and daily walking boost lifespan. Moreover, ‘The Austrian Oak’ maintains that 10-15 minutes of daily walking reduces mortality risk by 40 percent. Aside from step count, the 76-year-old bodybuilding star also advocates for a more rapid walking pace, adding that faster walkers live longer.
Schwarzenegger has survived his fair share of health scares and even rebounded from open heart surgery. Anti-aging efforts remain at the forefront of his mind, so he plans to continue incorporating daily walking and hopes you’ll do the same.
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