WALKING

One of the most popular forms of exercise is walking. It is easy, safe, and inexpensive. It is relaxing and at the same time invigorating requiring little athletic skills.

The results of walking are physically rewarding, a trim, fit body that is able to enjoy life.

Walking can be done almost anywhere and at anytime of the year. You can walk to a store, in a mall, in the neighborhood alone or with your dog or with others, and at your own pace. Walking benefits almost everybody regardless of age.

For those people with a long history of inactivity or problems with obesity, walking is an excellent way to begin an exercise program. You can begin slowly and then increase your speed and maintain a steady pace.

Walking can help you to:

  • Improve circulation to your heart and lungs.
  • Prevent heart attacks and strokes.
  • Reduce obesity and high blood pressure.
  • Increase your metabolic rate.
  • Lower your cholesterol.
  • Improve muscle tone.
  • Reduce stress and tension.
  • Help alleviate arthritis pain.

WALKING TIPS:

  • Move at a steady pace, fast enough to make your heart beat faster.
  • Swing your arms freely at your sides.
  • Walk with your head erect and back straight, and abdomen flat.
  • In the beginning, walk on level surfaces avoiding excessively steep hills.
  • If you are walking in the evening be sure to wear reflective clothing.
  • Cool down after a long distance walk to help pump the blood back from your legs to where it is needed.

WALKING FOOTWEAR:

Choose a good quality light weight walking shoe or sneaker with a breathable upper material such as leather or nylon mesh. The heel counter is one of the most important parts of the shoe, which should be firm. The front or the forefoot area should have adequate support and flexibility. There are many good walking shoes in the market, ask Dr. Honick for a recommendation.

Fit is very important, have both shoes fitted for length and width with your socks that you will be using. Have feet measured late in the afternoon since your feet swell during the day, as this will affect your shoe size. Make sure the shoe is snug but not too tight with socks. The shoe should have plenty of room in the toe box for the toes to move around.

Your choice of socks is also important. Dr. Honick recommends appropriate padded socks of a synthetic fiber. Synthetic fiber 'wicks' moisture away from your foot. Orthotics may be utilized to provide additional support to the arch and foot and provide a more neutral gait pattern.

You should consult with your family or podiatric physician before you begin a walking regimen. A check-up is suggested particularly if you are over 60, have a disease or disability, or are taking medication.

This website is maintained to facilitate access to information about foot health and to provide information about footcare products. The content of this website, such as text, graphics, images and other material, are for informational purposes only and are not intended to replace the services of a trained health care professional or to be a substitute for medical advice provided by a qualified physician or other appropriate health care professional. You should consult your own physician or other appropriate health care provider on specific medical questions, including matters requiring diagnosis, treatment or medical assistance.