In addition to the long-term benefit of prolonging life, seniors can experience many short-term benefits from walking. Walking:
* Controls weight, blood sugar and cholesterol levels. A brisk walk can burn up to 100 calories per mile or 300 calories per hour. Walking is the perfect complement to a sensible diet to lose weight and keep it off.
* Improves cardiovascular fitness and circulation. Walking gets the heart beating faster to transport oxygen-rich blood from the lungs to the muscles; and increases the size and improves the efficiency of tiny vessels that supply blood for cellular respiration.
* Facilitates medical rehabilitation and recovery from many ailments, including heart attack.
* Generates a sense of well-being, and can relieve depression, anxiety and stress by naturally producing endorphins, the body's natural tranquilizer.
Walking Tips for Seniors
TIP
Warm up and cool down. Stretching improves circulation and decreases build-up of lactic acid - the chemical by-product that causes muscles to ache. It also helps alleviate any muscle stiffness and prevents future muscle strain. As a result, you can walk further, longer and injury free. Before and after walking allow ample time to perform a few simple movements, stretching the hamstrings, calves, Achilles tendons and shins.
TIP
Choose proper footgear. Buying shoes is the only real expenditure necessary for walking, so don't cut corners on your shoe budget; treat your feet well! If you experience swelling in your feet, try on athletic shoes in the afternoon - when your feet are most swollen - to ensure an accurate fit. Look for a shoe that is stable from side to side; well-cushioned; enables you to walk smoothly and comfortably; and gives you enough room to wiggle your toes, yet be snug in the heel. Also, look for shoes that carry the American Podiatric Medical Association's Seal of Approval.
TIP
Pay attention to your feet. Changes and/or pain in the feet and ankles are not normal and could indicate a serious foot ailment or circulatory problem. Warning: Self-treatment can turn a minor problem into a major one, making fitness more difficult. Become familiar with your feet and ankles by examining them - before and after - walking. If you notice red spots, swelling, or other abnormalities, including numbness, tingling or burning, consult a podiatric physician as soon as possible.
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Walk on soft ground. With age, the natural shock absorbers (or "fat padding") in your feet deteriorate, as does bone density, particularly in women. These factors combined make seniors prone to stress fractures. Softer ground is more foot-friendly, producing less shock than harder surfaces. If possible, walk on grass or dirt paths that are flat, even and well-manicured.
TIP
Avoid walking in cold weather. Cold weather causes numbness, limiting your ability to detect trauma or wounds to the feet. It also makes surfaces harder, exerting undue shock on the feet and ankles. Head to the local mall or walk at an indoor track or exercise facility.
TIP
If you have diabetes, use extra precaution. If you suffer from diabetes, you are prone to infection from even minor injuries. Many people with diabetes experience a loss of sensation in the feet, making it difficult to detect injury. Untreated or improper self-treatment of ailments could lead to serious, permanent damage or possible amputation. Check your feet daily for redness, blisters or injury. If you experience any numbness, tingling or have wounds or abnormalities of any kind, see a podiatric physician immediately.
TIP
Exercise smart. Establishing an exercise program is a huge undertaking, and even the most minimal injury could "sideline" you for days - even months. Knowing your limit and exercising with caution can ward off injuries and frustration. Set appropriate and realistic goals. Pace yourself, choose an activity you like, increase your exercise program gradually and pay attention to what your body, including your feet, tells you. Drink fluids on hot days or during very strenuous activities, to avoid heat stroke and heat exhaustion
For more information or to schedule an appointment please call Affiliated Podiatrists, Inc.
at 440-946-5858 or visit our website http://www.drrobertrosenstein.com/
*Don't forget to order a free copy of our book from the website!*
And Remember........."When your feet hurt, you hurt all over!"
Thanks for the advice shared. It is always good walking. It is the best kind of exercise to the body and promotes good health.
ReplyDeleteNice sharing and keep posting.
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Thanks for the tips. I have been trying to go on better walks in Carlisle. Foot doctors have recommended the shoes I wears - so I am on the right track.
ReplyDeleteThanks for sharing the nice tips with us.I always remember these tips in my mind.
ReplyDeleteWalking is an important form of exercise. Walking causes much less impact than running. Walking on soft ground such as sand lowers the impact even more.
ReplyDeleteRon Johnson | http://www.rockymtnfootandankle.com
Walking really can improve your health far more than you might expect. I use to have to walk almost every day for my job and always felt fantastic. I did end up with sore feet every now and then though. Is there a specific kind of shoe or insert that works best for long-distance walking?
ReplyDeleteAndre Franklin | http://infootdocs.com
That's so interesting that regular walking is beneficial to overall health and well-being. I also didn't know it can lower the risk of cancer and cardiovascular disease. Cancer runs in my family, so I'll have to start walking more. Thanks for the advice!
ReplyDeleteBrooke Bowen | http://www.rockymtnfootandankle.com
Thanks for the great tips! I have been trying to get my grandmother to be more active, and she finally agreed to go on a daily walk with me. I will be taking her to a foot clinic to check that she can walk that much and maybe get her special soles to support her high arches. I'll keep all of these things in mind as I walk with her. http://www.wetreatsorefeet.com
ReplyDeleteI need to start walking more. I didn't realize that it could have such an impact on your lifespan. I will have to stop by the foot clinic first. There is a bunion on my left foot that is quite painful.
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I have been getting really frustrated with my feet. I've been getting cracked heels like crazy. I don't know what the problem is. It needs to be fixed. http://www.betterfootcareohio.com
ReplyDeleteI go walking with my wife every morning. Lately, my feet have been killing me when I am done. Do I need to stretch differently during different points during the year?
ReplyDeletehttp://www.allaboutfeet.com.au
I knew walking was good for you, but I didn't realize it prolonged life. I'll have to do some more research and maybe talk to a podiatrist about it.
ReplyDeleteSusan Hirst | http://www.westmorelandfootdoctor.com
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