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Walking By Karen Dobe, DPM
Young at heart and enthusiastic
Walking
By Karen Dobe, DPM
Now that it is spring, many may be thinking of starting a walking program. For most, this is an excellent idea. The benefits for the mind and body are many.
Walk and leave behind the winter doldrums. Exercise can improve one’s attitude and outlook by affecting neurotransmitters governing mood.
Weight reduction
Move it or lose it! Immobility leads to immobility. Joints can become more arthritic with lack of exercise. Walking can counter this and also help prevent muscle weakness and atrophy.
Improved circulation. Walking helps provide pathway for blood flow.
Sugar control. Exercise, such as walking, can help keep a diabetic’s glucose levels in range.
Stronger bones. Weight bearing activity done throughout one’s life provides and maintains bone mass, reducing risk of bone weakening and fractures.
Socialize. Walking with a friend is more enjoyable and safer.
Before you start there are some considerations.
Consult your physician before starting an exercise program.
How much? Distance needs to be appropriate to the individual. Some may be able to jog a few miles. Those who are not able to run still reap benefits from walking while doing housekeeping chores or grocery shopping using a cart for stability.
Shoe gear. Walking shoes should be properly fitting and have a sturdy sole, arch support, and cushioning.
There are some cautions to help your walking program be healthful.
Examine your feet. After walking, check your feet for sites of irritation or lesions from ill fitting shoes.
"No pain, no gain?" No way! Do not ignore pain and don’t assume you have to "just live with it." Many treatments are available to help with foot pain.
Leg cramping. Painful cramping in the calf muscle that occurs after a certain distance and abates after a period of rest, only to return after walking the same distance again. This could be a condition needing medical attention.
Spring turns into summer. Wear loose clothes, light colored, that allow moisture and heat transfer. Avoid walks at times of direct sun and humidity.
Walking is an enjoyable and healthful activity. Try it with a friend.
Karen Dobe is a podiatrist with Williamstown Medical Associates.