Hey everyone, Kym McNicholas here! As PAD Awareness Month kicks into high gear (September!), I wanted to share something important with you all.
Walking isn’t just good exercise for PAD patients—it’s actually frontline treatment according to the latest PAD management guidelines. For those with earlier stages like intermittent claudication and lifestyle-limiting claudication, a consistent walking program helps your body build natural bypasses around blocked arteries.
Here’s the catch though: to maximize collateral vessel growth, you need to you've got to push through the pain and cramping as much as possible (Dr. Anahita Dua explains effective technique in this video). I know it sucks (I’ve walked alongside enough PAD warriors to see it firsthand), but this discomfort is actually part of the healing process.
That means you must ROCK YOUR WALK!
That’s why I’ve put together this playlist—music that patients in our Global PAD Association network say helps keep them motivated… and keeps their feet moving when they’d rather quit!
Here are 10 songs that our PAD community swears by:
- “These Boots Are Made for Walkin” - Nancy Sinatra
This one’s my go-to starter song. Something about Nancy’s confident swagger gets me in the right mindset. Plus, it reminds me of my mom who used to play this while cleaning the house! - “I’m Gonna Be (500 Miles)” - The Proclaimers
I dare you not to move when that “DA DA DA” chorus hits! I’ve literally seen PAD patients in our walking groups perk up when this comes on. No, you don’t need to walk 500 miles - even 5 minutes helps! - “Walking on Sunshine” - Katrina and the Waves
My absolute favorite for those days when legs feel heavy. The first 30 seconds of this song can turn a mood around completely. One of our patients says she imagines the sunshine actually warming up her calf muscles! - “Ain’t No Mountain High Enough” - Marvin Gaye & Tammi Terrell
Not explicitly about walking, but the message is perfect - nothing’s going to stop us! I blast this one when I need to push through that claudication pain that tries to make you stop. - “Walk of Life” - Dire Straits
That keyboard intro gets me every time! My dad was a huge Dire Straits fan, so this one’s nostalgic for me too. The steady beat is perfect for maintaining pace. - “I’ll Take You There” - The Staple Singers
Mavis Staples’ voice could motivate anyone! Several patients have told me this gospel classic feels like spiritual fuel when their legs are screaming at them to stop. - “Happy” - Pharrell Williams
Because sometimes you need a reminder of why you’re putting in the work. I’ve seen entire PAD walking groups spontaneously clap along to this one! - “Walk Like an Egyptian” - The Bangles
Admittedly ridiculous, but it makes me laugh, and the beat is perfect for a medium-paced walk. Sometimes a little silliness is exactly what you need when pushing through discomfort. - “Don’t Stop Believin" - Journey
Not about walking, but come on - it’s impossible to quit when this comes on. One gentleman in our program credits this song with helping him push through to complete his first mile without stopping! - “Walking After Midnight” - Patsy Cline
For my evening walkers! This slower tempo is perfect for a cool-down. Plus, Patsy’s smooth voice is so soothing after a challenging walk.
Here is the link to the FULL PAD WALKING PLAYLIST
If you are a person of faith, here a couple of my personal favorite inspirational songs to power your prayer walk for PAD:
"Walk Walk Walk" - Ricki Byars - Ricki Byars is an inspiration to me. When I first heard this song through Pastor Judith Lee Taylor in Texas, it became a daily ritual to listen to it for inspiration while walking on my treadmill. Ricki has graciously donated this song for us to use as inspiration for others as well in the creation of a montage video of images PAD walkers provided to show the steps they're taking for better vascular health. A huge thank you to Ricki, the PAD walkers who gave us permission to share their images/videos, and our PAD Warrior Task Force team member Marcia who put together the video!
"W.O.W. (Walk On Water)" - Lena Byrd Miles
Remember, PAD Awareness Month is the perfect time to commit to your walking program. Even 10 minutes three times a day can make a difference in your circulation. Those short walks add up and help your body create those natural bypasses. As always, the best bet is to set aside 30 minutes daily to concentrate on building up your stamina and strength to improve distance and time!
Resources to Keep You Moving
If you feel like “Dead Man Walking” - by Skillet - with PAD, as one of our patients told us in an email where these lyrics were included:
“Like a nightmare, terrorized (ah)
Try to run, but I'm paralyzed (ah)
Blaze with the rage, I'm caged in flames of fire
Prey like a beast to feast on my desire
Break, make me human, You can take me higher
Make the nightmare end
Make me something real
I'm feeling dead inside
Waiting to come alive
I'm just a dead man walkin'
I need electric shock
Your love's the lightning rod
Wake up the dead man walkin'“
...Then aside from the motivational music playlist, get help with your walking program!
If your clinic doesn’t offer a supervised exercise therapy program, we’ve got you covered! Sign up for our free structured walking program at "My Steps" HERE. We’ve designed it specifically for PAD patients at all levels, with detailed progression plans that help you safely push your limits.
Also, don’t walk alone! Join our walking support group at walkingsupportgroup.com and tune in every Wednesday for our “Collateral Nation” walking seminar. Sign up to join our LIVE studio audience and ask questions HERE. Our special guest cohost Kevin Morgan, author of the new book “Peripheral Artery Disease Training Plan For PAD Heroes: From Amputees to Athletes,” shares incredible insights and motivation each week.
So charge up those headphones, lace up those shoes, and let’s Rock Your Walk together!
What songs keep YOU moving through the tough moments? Share them with us on social media
Don’t just move. Build your natural “natural bypasses” as you ROCK YOUR WALK! #RockYourWalkPAD!
-Kym