Last updated:8th December 2016


Walking is a simple, free form of exercise

Walking is an excellent low impact way of toning your muscles as well as burning some calories.

You can set your own pace with walking according to how you feel day to day and can build up to a full day's hike if you choose.

We generally advise walking rather than running because the impact of running can make your pain worse. However, some people with milder AS can run comfortably so do talk to your physiotherapist about what's right for you.

Nordic walking

Nordic walking is a much more intensive workout than normal walking that has many health benefits. It uses specially designed poles with a technique that is similar to the upper body action of classic cross country skiing.  The result is a full body workout, without putting any stress on the joints. 

Research evidence shows that:

  • The heart rate is higher than when walking normally at the same speed so that calorie burn is increased
  • Energy consumption increases by an average of approximately 20% compared with normal walking
  • Cardio respiratory fitness and muscular endurance can improve
  • Nordic walking can reduce muscle tension and pain in the neck and shoulder region
  • The mobility of the neck and spine may increase
  • Nordic walking does not aggravate joint and knee problems and may even reduce the load on knees
  • The poles can help with safety on slippery surfaces

A couple of safety tips are first that it is important to choose the correct pole length for your height. To work out pole length it is recommended that you need to multiply your height in centimentres (cm) by 0.68 and then round it up to the nearest 5cm.

It's also recommended that you take a training course with either British Nordic Walking or Nordic Walking UK before taking it up as a hobby.


Golf can help to maintain your fitness simply through the amount of walking involved. Some golf courses can mean you walk up to 4 miles!

Golf also helps to maintain both spinal and shoulder range of movement and it also works your core stability.

Although it is a low impact sport, it is important that you do a good warm up before you play a round of golf, and perform stretches at the end of the round in the opposite direction to which you swing your golf club.

If you play golf 2 to 3 times a week, additional stretches should include a focus on your shoulders, spine and arms


Geocaching is an outdoor treasure hunting game using GPS-enabled devices.  You have to find your way to a pre-determined GPS set of co-ordinates and then attempt to find the geocache (container) hidden at that location. 

It's something for all the family as not only is it great exercise, but children love finding treasure.

Members of NASS Portsmouth released a trackable "GEO Fossil" in January 2013

This trackable will be carried by fellow geocachers from cache to cache with the aim of seeing how far it can travel while also raising  awareness of Ankylosing Spondylitis. 

You can follow the progress of the GEO Fossil  by logging onto the geocaching website then:

  1. Click on the play tab
  2. Find Trackables
  3. Then Travel Bug Home
  4. Enter the unique code TB53XD4