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Peripheral arterial disease (PAD) is a condition in which the arteries in the legs are severely damaged. When you have PAD, walking can be painful. So you may start to walk less. Walking less makes leg muscles weaker. It then becomes harder and more painful to walk. A walking program can break this cycle. This sheet gives you tips on how to get started.
Exercise strengthens leg muscles that are out of shape. It also trains these muscles to function with less oxygen. This helps leg muscles work better despite reduced blood flow to legs. Anybody who has PAD can benefit from a walking program. Your program can:
Let you walk longer and farther without claudication. This is an ache in the legs during exercise that goes away with rest.
Let you do more and be more active.
Add to your overall health and well-being.
Help you control your blood sugar and blood pressure.
Help you become healthier with no risk and at little or no cost.
Your local hospital, vascular center, or cardiac rehab center may have a special walking program for people with PAD. If so, this is your best option. But if you don’t have access to a program, or it’s not covered by insurance, you can walk on your own. Follow these steps at each session:
Step 1. Start at a pace that lets you walk for 5 to 10 minutes before you start to feel claudication. This feeling is unpleasant, but it doesn’t harm you. Keep going until the claudication makes you feel that you need to stop.
Step 2. Stop and rest for 3 to 5 minutes, just long enough for the claudication to go away. You can rest standing or sitting. (Some people like to bring along a cane or a lightweight folding chair.)
Step 3. Again walk at a pace that lets you walk for 5 to 10 minutes more before you feel claudication. This may be slower than your starting pace in step 1. Then rest again.
Step 4. Repeat this process until you’ve walked for 45 minutes. This should amount to 60 to 80 minutes total, including resting. You may not be able to do a full 45 minutes at first. Do as much as you can, and increase your time as you improve.
Walk at least 3 times a week, with no more than 2 days between sessions. Taking time off, even for a week or two, could undo much of the benefit of your program.
Find a good place to walk. A treadmill or a track may be better at first. That way, you won’t run the risk of going too far and finding that you can’t walk back. Be sure to have a place to walk indoors in bad weather, such as a gym or a mall.
Wear shoes with sturdy, flexible soles. The heel should fit without slipping. You should have room to wiggle your toes.
Keep track of how long you walk. You can find a pedometer that will show your daily progress and how much farther you can walk as time goes by.
Ask a friend to keep you company. Or if you prefer, make your walking sessions a time to relax by yourself.
Make it fun. Listen to music while you walk and rest. Walk in a favorite park. Get to know the people at the gym, or the folks that you pass on your route. While you rest, you can window-shop, read, or feed the birds. Do whatever will help you enjoy your exercise sessions.
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