Gentle routes to enjoy the outdoors while protecting your joints
Whether you’re recovering from surgery, managing arthritis or simply looking for a more joint-friendly way to stay active, walking can be one of the best forms of low-impact exercise. The key is choosing the right route – one that’s gentle on your hips and knees, with minimal inclines, even terrain and accessible paths.
Luckily, Sussex is full of scenic strolls that fit the bill. Here are some of the best low-impact walks across the county – ideal for a relaxing outing that doesn’t put too much strain on your joints.
1. Goring Gap to Worthing Seafront
This peaceful stretch of the coast is perfect for a gentle walk. The wide, flat promenade is easy underfoot, with beautiful sea views all the way to Worthing Pier. There are plenty of benches along the route if you’d like to pause and take in the view – or enjoy an ice cream at the pier.
Distance: Approx. 3 miles (return)
Terrain: Flat, paved promenade
2. Arundel Park (Swanbourne Lake Loop)
Set in the heart of the South Downs, this short lakeside loop is scenic and serene. It’s a great choice if you want to stretch your legs without tackling hills. The path around Swanbourne Lake is mostly level, with the occasional gentle incline, and the waterfowl make for great company.
Distance: Approx. 1 mile (circular)
Terrain: Well-maintained gravel paths
3. Chichester Canal Towpath
This tranquil waterside walk runs from Chichester to Hunston and back, following the old canal. It’s sheltered and peaceful, making it a lovely spot for a mindful stroll. The surface is mostly smooth and even, and there are a few café stops if you fancy a rest along the way.
Distance: Up to 4 miles (return)
Terrain: Flat, gravel and paved towpath
4. Highdown Gardens, Worthing
Tucked just above Worthing, Highdown Gardens offers a gentle stroll through beautifully landscaped gardens and rare plants. While there are some uneven sections, the main paths are relatively easy to manage. It’s especially lovely in spring and early summer when the gardens come alive with colour.
Distance: Variable – short circular paths
Terrain: Paved and gravel paths, some uneven areas
5. Southwater Country Park
Designed with accessibility in mind, Southwater Country Park offers a peaceful lake loop that’s flat and easy to navigate. There’s parking, a café and disabled access, making it ideal for anyone with reduced mobility or recovering from a procedure.
Distance: Approx. 1.5 miles (circular)
Terrain: Level gravel paths
Top tips for walking with joint care in mind
- Wear supportive footwear – Choose trainers or walking shoes with good cushioning and medial arch support. Replacing your shoes regularly is also important, as worn-out soles can reduce shock absorption and increase strain on your joints.
- Start small – If you’re recovering from surgery, build up gradually. Even 10–15 minutes a day can be beneficial. Aim to walk little and often rather than doing long distances all at once.
- Use walking poles if needed – They can reduce pressure on your knees and help with balance.
- Listen to your body – Stop if you feel pain or discomfort. A little soreness is normal at first, but sharp pain isn’t. Increase your activity levels gradually and avoid overdoing it too quickly to reduce the risk of injury.
Looking after your hips and knees
Regular low-impact walking can help strengthen the muscles around your joints, improve balance and maintain mobility – all without putting excessive strain on your hips or knees. If you’ve recently had surgery or are dealing with ongoing joint pain, it’s important to choose the right pace and path.
If you’re unsure about what’s safe for your condition, or you’re not seeing improvement, don’t hesitate to contact Mr Shah for advice.
