Gout - a form of arthritis caused by high uric acid levels in the blood - is becoming more and more common, especially in sedentary adults. However, according to physical medicine experts, one of the natural, easy-to-use measures to reduce the risk of increased uric acid is to maintain a habit of regular exercise, especially brisk walking.
Walking - a "medicine" for people with high uric acid
Research published in Mayo Clinic Proceedings shows that moderate physical activity such as a 30-minute brisk walk a day helps improve kidney function, thereby supporting more effective uric acid excretion. This exercise also helps control weight - one of the major risk factors for increased uric acid and gout attacks.
In addition, regular exercise reduces insulin resistance and inflammation - two factors that contribute to increased uric acid in the blood. Light-tone exercise like walking is not only safe for people with joint problems but also stimulates blood circulation, helping the liver and kidneys to eliminate toxins better, says Dr. Peter Ritz, a clinical nutritionist at the University of Pennsylvania.
Simple walking exercise instructions
Ideal time: Early morning or cool afternoon, when the air is fresh and the temperature is pleasant.
Intensity: Start with 15 minutes of light walking, then gradually increase to 3045 minutes per day.
Proper posture: Keep your back straight, walk steadily, follow your pace with your hands, avoid walking too long or too fast.
If you are not used to moving, you can start by walking indoors or around the garden, dividing your walking time into less than 10 minutes, for example, 3 times a day.
Warning to note
Do not exercise too much or in hot weather, which can easily cause dehydration - a factor that temporarily increases uric acid levels. Always drink enough water before and after exercise to support the natural detoxification process of the kidneys.
