According to experts, prolonged sitting, a high-protein diet, and lack of water contribute to this condition. However, even a simple routine like a 10-minute walk can help control uric acid.

High uric acid, or hyperuricemia, is no longer just a joint problem; it can also affect the kidneys and metabolism. As uric acid levels increase, it can lead to dangerous gout attacks, joint stiffness, and kidney stress. According to experts, prolonged sitting, a high-protein diet, and dehydration contribute to this condition. However, something as simple as a 10-minute walk can also help control uric acid. So, let's explore how a 10-minute walk can reduce high uric acid and joint pain, and what routine exercises experts recommend.

Why is walking important for uric acid?

According to experts, walking not only burns calories but also refreshes the metabolic system. Regular walking improves blood circulation, allowing the kidneys to more effectively eliminate excess uric acid. It also reduces insulin resistance, which is considered a major cause of increased uric acid. A daily 10-minute break helps the body quickly eliminate metabolic waste and reduces inflammation around the joints.

10-Minute Simple Routine Exercises:

1-2 Minute Warm-Up Walk - Experts recommend starting at a slow pace and inhaling deeply during a warm-up walk. This exercise awakens the muscles and prepares the joints for movement.

3-5 Minute Brisk Walk - Experts recommend starting at a slightly faster pace after the warm-up walk, keeping your back straight and moving your arms as you walk. This increases kidney circulation.

6-7 minutes, Step and Stretch - During this minute, experts recommend doing a slight twist by raising your arms while stepping. This walk relaxes the waist and helps with fluid balance.

8-9 minutes, Heel Raise and Mini Squat - During this minute, perform heel raises and mini squats. This activates the calf muscles and helps flush out toxins.

10 minutes, Slow Walk and Deep Breathing - During this 10-minute period, experts recommend walking slowly and breathing deeply. This 10-minute period calms the body and reduces inflammation.

How does 10 minutes of exercise help?

A 2021 NIH study found that low-intensity aerobic exercise improves uric acid metabolism and kidney function. A 2024 study in the Journal of Antioxidants also found that short breaks in physical activity reduce oxidative stress, which contributes to increased uric acid levels.