High uric acid i.e. hyperuricemia is no longer just a problem of joints, but it can also affect the kidneys and metabolism. As the amount of uric acid in the body increases, problems like dangerous gout attacks, stiffness in joints and stress on the kidneys increase. According to experts, sitting for long periods of time, high protein diet and lack of water promote this condition. However, some normal routine like 10 minutes walk can also help in controlling uric acid. In such a situation, let us tell you today how a 10-minute walk will reduce high uric acid and joint pain and what routine exercises experts suggest for this.

Why is walking important for uric acid?

According to experts, walking is not only a means of burning calories, but it also refreshes the metabolic system. Regular walking improves blood circulation, so that the kidneys are able to remove extra uric acid more effectively. Apart from this, it reduces insulin resistance, which is considered to be the main reason behind increase in uric acid. A daily break of 10 minutes helps in quickly removing metabolic waste from the body and reduces swelling around the joints.

10 minute easy routine exercises

1-2 minutes, warm up walk- Regarding warm-up walk, experts say that you should start walking slowly and take deep breaths. This exercise awakens the muscles and prepares the joints for movement.
3-5 minutes, brisk walking- According to experts, after starting the warm-up walk, walk at a fast pace and keep the back straight. Also keep moving your hands while walking. It increases kidney circulation.
6-7 minutes, step and stretch- During these minutes, experts suggest that while stepping forward, raise your hands and do a slight twist. This walk relaxes the waist and helps in fluid balance.
8-9 minutes, heel raise and mini squat- In these minutes you should do heel raises and mini squats. This activates the calf muscles and helps in removing toxins.
10 minutes, slow walk and deep breathing-In 10 minutes, experts say that you should walk slowly and take deep breaths. This 10th minute calms the body and reduces inflammation.

How does 10 minutes exercise help?

NIH research in 2021 found that low-intensity aerobic exercise improves uric acid metabolism and kidney function. Research in the Journal of Antioxidants in 2024 also showed that short breaks in physical activity reduce oxidative stress, which causes increased uric acid.

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Disclaimer: This information is based on research studies and expert opinion. Do not consider this as a substitute for medical advice. Before adopting any new activity or exercise, please consult your doctor or relevant specialist.

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