Travel & Feet Bradenton Sarasota Ellenton Parrish

Walking Your Way To Health

One of the simplest, healthiest, and most inexpensive ways to exercise is walking. It's the kind of exercise that can fit into almost anyone's schedule, and you don't have to join a health club to enjoy it. Other than purchasing a good pair of shoes, the cost of equipment is minimal.

Walking can improve your health in many ways: it's good for your heart and circulation, strengthens muscles, can help relieve stress, and control your weight. Walking can also help you maintain good control of your diabetes. Plus, it may provide you the opportunity to get together with friends.

The first step to a regular walking routine is meeting with your doctor or health-care team. Together, you can come up with a plan that meets your needs, interests, physical condition, and your dietary requirements.

The only equipment really needed is a pair of shoes. The best shoes for a walking program are - surprise - walking shoes. They provide heel support, cushioning, and stability. Quality running shoes also provide excellent support.

No one brand of shoe is best. The shoe that is best for you is the one that fits your foot properly. The shoes you buy should be comfortable and fit your feet. Don't buy shoes that are uncomfortable, figuring that "they can be broken in."

As strange as it may sound, the time of day when you buy your shoes may be important. Most people find that their feet swell a little bit as the day goes on. You may want to buy your shoes near the end of the day - in late afternoon or early evening.

Also, don't forget about wearing good socks. Look for athletic socks that are made of a blend of cotton and synthetic material. This type of sock will provide warmth and cushioning, and it will "wick," or draw, the perspiration away from your skin.

Before you head out the door, there is one more very important thing to consider: stretching exercises for your leg muscles, especially your calve and thigh muscles. Some muscle injuries, such as pulls and tears, can be caused by strenuously using muscles that are stiff and have not been "warmed up." Also, your muscle flexibility decreases as you grow older. Therefore, the older you are, the more important stretching becomes to avoid injuries.

Talk to your health-care team about stretches that are appropriate for you. You may also find books on running that include tips about stretching. Be careful about stretching your muscles when they are cold and more susceptible to injury. Stretches should be done slowly while holding the stretched muscle in position for 20 to 30 seconds with no bouncing. Repeat each stretching routine three to five times on each leg during each stretching session, both before and after you walk. Now you are ready to begin your walking program. You've checked with your doctor, you have your shoes and socks, and you have picked out where and when you are going to walk.

"Movin' On Down the Road"
When you're walking, don't forget to maintain good posture. Keep your back erect, eyes ahead (not on the ground), and swing your arms back and forth. Your arms should move at the same speed as your legs, because this helps you maintain a proper rhythm. Keep up a good pace. A brisk pace of 3 to 4 miles per hour (m.p.h.) will provide aerobic benefits, and depending on your physical condition, you may be able to walk at a more vigorous 4 to 5 m.p.h. pace. Maintain a good cadence, too; that is, walk smoothly, taking long, even strides. At first, you may want to start on a level surface, then add hills as your fitness level improves. Drink plenty of water before and after your walk, and on hot days, drink water during your walk.

Special Considerations
Some people with diabetes have poor circulation in their feet or decreased sensation in their feet. Walking is an excellent exercise to develop collateral circulation and improve blood flow to the feet. However, if decreased sensation (neuropathy) is present, great care must be taken to ensure that foot injuries do not develop with exercise. Even if your shoes fit properly, you should thoroughly examine your feet after each exercise session for signs of irritation. If any problems develop, such as red irritated areas, blisters, corns, calluses or ingrown toenails, stop your walking program and check with your doctor or health-care team immediately. Also, if your feet flatten excessively (pronate), shoe inserts may be a necessary part of your exercise gear. Pain in your arch or heel may be signs that your feet are flattening excessively - be sure to see your doctor about these problems. Custom-made foot supports, known as orthotics, support the foot and can help prevent foot breakdown that may lead to bunions, heel and arch pain, or arthritis. Fast pace or slow, long distances or short, walking is a great way to improve your fitness and help control your diabetes. It may even become a pleasant, life-long routine. This article is a shortened version of a feature that appeared in the March 1992 issue of Diabetes Forecast. For more information On Diabetes and walking please check out their website diabetes.org.