Walk into health in 2014

Tue, Jan 7th 2014, 12:22 PM

monique mitchellThe flurry of activity that comes with the end of the year is over and the focus is on the new year ahead. It's during this period that most people reflect on the past and make plans for the future. It is estimated that almost 50 percent of adults make one or more New Year's resolutions each year. The most popular resolution continues to be about improving health, weight loss and to exercise more. While it is true that most of people who make resolutions break them shortly after the new year begins, research shows that making resolutions is useful. It is estimated that only 12 percent of persons who make resolutions actually achieve them by the end of the year. However, people who make resolutions are 10 times more likely to attain them than people who do not.

If improving your health and exercise is one of your goals for the new year, start a walking program early in the year. Walking is the best exercise for your feet and your entire body. It is simple, cheap, and easy to do. Almost everyone can walk, there is essentially no special equipment needed and you can enjoy walking all year-round.

Health benefits of walking

There are many health benefits to walking which improves your overall health. Walking strengthens the heart and reduces the risk of heart disease and stroke. It reduces high blood pressure, promotes weight loss, prevents and controls Type 2 Diabetes. Walking improves digestion, metabolism and regulates bowel habits. Walking decreases risk of breast and colon cancers, strengthens joints and bones and builds muscles and improves flexibility, balance and coordination. It boosts your immune system and energy levels. It releases endorphins that make you feel good, improves self esteem and relieves symptoms of depression and anxiety. Walking reduces stress especially when walking in nature, improves sleep and strengthens friendships and family relationships.

Recommendations for starting a walking program

Get a foot check up: If you have not exercised in a long time, consult your primary care physician to make sure you are fit enough to start a walking program. We also recommend you visit a podiatrist to have your feet examined and sneakers checked. Knowing your foot type will help you purchase the proper footwear and proper foot wear as sneakers/tennis is vital to the success of any walking program.

Get the right shoes: Once you have selected a safe route and have the appropriate clothing, it is time to get the right walking shoes. Purchase and maintain good walking shoes and replace them regularly. Have your feet measured every time you purchase sneakers and try them on in the store to check the fit. Do not buy shoes that need a break-in period. Your sneakers should be comfortable immediately after you buy them. Choose good quality, lightweight walking sneakers with breathable upper materials, such as leather or nylon mesh. The heel counter, the part of the shoe that holds your heel, should be very firm. The front or forefoot area of the shoe where the toes are, should have adequate space, support and flexibility. The arch of the sneaker should be curved upward to conform to and fit the arch of your feet rather than flat. Don't forget the socks. Wear properly padded acrylic socks. Acrylic draws away excessive perspiration better than cotton or wool.

Stretching is vital: Before beginning your exercise regimen, proper stretching is essential. Stretching exercises should take five to 10 minutes. Stretch each foot, ankle and Achilles tendon before and after your exercise. A series of warm-up exercises will help relieve any muscle stiffness or pulled muscles that may be caused by walking. Consult a podiatrist, physical therapist or exercise physiologist for recommended exercises to loosen up the heel cords (Achilles and calf) and thigh muscles. Ready, set, walk: Begin your exercise program slowly and increase as you go. Don't walk too far or too fast in the beginning.

To prevent injury watch where you walk and avoid uneven walking surfaces or stepping on rocks as much as possible. Move at a steady pace, brisk enough to make you breathe harder and your heart beat faster. Breathe more deeply as you go. Walk with your head erect, back straight, and abdomen flat. Keep your legs out front and your knees slightly bent. As you walk, land on the heel of your foot and roll forward to push off on the ball of your foot. If your feet hurt, stop walking. It is not normal to have foot pain when exercising. Don't try to work through the pain. It is recommended that you see a podiatrist to determine the cause of the foot pain and have it treated before resuming your exercise program.

Safety is key: If you're walking in the early morning or evening, be sure to wear clothing with reflective material and walk with a friend for safety. At least tell someone the route you are walking and what time you are expected to return. If you are walking in the heat of the day or for long distances take some water along to stay hydrated. Always cool down and stretch after a long, brisk walk. By following these recommendations you can start a successful walking program and achieve your goal to improve your health in the new year.

o For more information on starting your walking program visit www.apma.org or send questions to foothealth242@gmail.com. If you have foot pain or concern, visit a local podiatrist at Bahamas Foot Centre, Rosetta Street telephone 325-2996; Bahamas Surgical Associates, Albury Lane, telephone 394-5824 or the Foot & Ankle Institute Dean's Lane, telephone 326-5402.

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