Walking to Improve PAD

So, you just received the diagnosis that you have Peripheral Arterial Disease (PAD). Perhaps you were walking and felt pain, then it stopped when you rested. But now, your doctor is telling you that walking can actually still be good for you. It may seem counterintuitive to keep walking since it is painful, but studies have shown that it can actually help with the symptoms of PAD and your circulation.

Before you engage in an exercise program, be sure to consult your vascular surgeon or primary care physician. When attempting a walking program, it is important to start by stretching your calves and legs. Try stretching for 5 minutes in a safe position with support. Do not push yourself beyond what is safe. Make sure you are wearing comfortable clothes with closed-toe athletic shoes. If you have been prescribed orthotics, make sure you are using them!

After you have safely stretched your legs, for your first walk, try to walk for five minutes as fast as you safely and comfortably can. Be sure to set a timer on your phone to adhere to this timed walk. After five minutes have passed, rest and stop until the pain subsides.

Then, repeat the process. Walk for another five minutes and then rest as long as you need. Work your way up to 20 minutes of walking and resting. Eventually, we want you to be able to reach a goal of 50 to 60 minutes of walking with intermittent resting. Be sure to incorporate a cool down period where you walk slowly for the last walking segment.  

Try to incorporate this walking regiment into your life at least three to five times per week. It is very important that you be sure to stay hydrated while exercising.

It takes 21 days to establish a new habit. Be patient with yourself. Do not give up! Even with PAD, you can learn to be a consistent walker and help improve your circulation and your symptoms.