WALK AWAY PAIN

One of the best things you can do to ease joint and back pain and ward off future ouches is so very simple: JUST TAKE IT STEP BY STEP.

- GINA WAY

Prevention's loyal readers are walking superfans, so we know you're aware of the boundless benefits of walking a regular routine keeps you fit and helps you maintain muscle strength (crucial during later-life years), and walking is fantastic for flexibility and balance. Yet here's one win from walking that you might not know as much about: It's a proven pain reducer.

But wait a sec-shouldn't you rest when you're achy? If you have an acute injury or extreme pain that disrupts your mobility, then yes, of course you should take it easy. However, extensive research shows that low-impact aerobic exercise like walking can improve everyday aches and pains and may help prevent future discomfort. For instance, research suggests that exercise therapy may provide as much relief from lowerback pain as taking over-the-counter nonsteroidal anti-inflammatory drugs (NSAIDs), and another scientific trial found that in people with osteoarthritis, walking for at least 20 minutes daily was associated with a lower risk of developing recurring knee pain.

"Walking is gentle on joints, which helps with stiffness, and exercise in general strengthens the muscles that support joints and bones and boosts blood circulation, which helps bring oxygen and nutrients to those tissues and joints to treat or prevent pain," explains exercise physiologist Kirsten Ambrose, M.S., associate director of the Osteoarthritis Action Alliance at the University of North Carolina. "Consistent exercise over time has also been shown to reduce inflammation to further mitigate pain. And any physical activity stimulates the release of endorphins, feel-good hormones that may act as a natural pain reliever."