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The heart and lungs
grow more efficient with a regular walking regimen,
reducing blood pressure and the resting heart rate.
Walking is even a central element of medical
rehabilitation. Recovery from many ailments, including
heart attack, is facilitated by a regular walking regimen.
For people with poor circulation to the arms and legs,
walking can increase the size and improve the efficiency
of the tiny vessels that supply blood for cellular
respiration. Anyone diagnosed with poor circulation should
see a doctor before beginning exercise walking.
Psychologically, walking generates an overall feeling of
well-being, and can relieve depression, anxiety, and
stress by producing endorphins, the body's natural
tranquilizer. A brisk walk will relax you and stimulate
your thinking.
If you are more than 40 years old and have any problems
with weight, respiration, blood pressure, pulse rate, or
cholesterol, check with your doctor before walking. The
same goes for diabetics, smokers, or people with
preexisting injuries or a family history of heart
problems.
On Your Feet
The ideal walking shoe should be stable from side to
side, well-cushioned, and it should enable you to walk
smoothly. Many running shoes fit all of these criteria
well, and for most people are acceptable for a walking
program. However, there are specialty walking shoes that
may work well for you. These tend to be slightly less
cushioned, yet not as bulky, and lighter than running
shoes.
Most important, whether you are wearing a walking or
running shoe, is that it must feel stable to you. Either
type of shoe is acceptable if it works well with your foot
mechanics, providing cushioning and stability.
Shoes should always feel comfortable and fit well in the
store. Don't cut corners on your shoe budget; buying shoes
is the only real expenditure necessary for the sport, so
treat your feet well. Visit the shoe store late in the
afternoon, when your feet are slightly swollen (this is
when you'll likely be walking, anyway).
Wear the same socks to the store that you will wear while
walking. Try on at least four or five pairs of shoes. Put
on and lace both shoes of each pair and walk around for a
minute or two.
Remember that every shoe manufacturer uses a different
basic shoe shape, or "last." Some lasts are shorter or
longer than others of the same size; some fit a wide foot
perfectly, while others are cut for a slimmer foot.
Before buying, check the shoe's quality with the vertical
heel test. Place the shoe on the store's counter and make
sure the heel is straight up when looking at it from the
back. Is the midsole well-connected to the upper? Is the
stitching complete? Check inside the shoe for any
irregular bumps.
When the shoes are on your feet, the heel should be snug.
If it slides in the store, it will slide while you are
walking. You should be able to wiggle your toes in the
shoe, and there should be one half to a full thumb's width
between the end of the longest toe on your longer foot and
the end of the shoe's toe box. Make sure your ankles don't
roll in the shoes.
If you have bunions or other special considerations,
consult your podiatrist about the best shoe for you. If
you have prescription inserts, substitute your insert for
the existing one (most shoes have a removable insole) to
make sure it will fit properly, if possible.
Foot Care for Walking
Good general foot care must be maintained if you plan
to subject your feet to a walking regimen. Wear thick,
absorbent socks (acrylic is preferable to cotton); dry
feet well after bathing, paying special attention to the
toes, and use powder before putting on shoes. Nails should
be cut regularly, straight across the toe. Podiatrists
warn that self-treatment of corns and calluses with
over-the-counter remedies before starting to walk can do
more harm than good. Serious maladies like bunions and
hammertoes absolutely should be evaluated by a podiatric
physician before you begin to walk for aerobic exercise.
If blisters develop, self-treatment by opening the blister
with a sterilized needle and draining the fluid is
acceptable. Do not remove the "roof" of the blister. Cover
the treated blister with antibiotic ointment to guard
against infection.
Hitting the Road
Before you get going, a series of loosening-up
exercises will help alleviate any muscle stiffness or
pulled muscles that may be ahead of you. Consult your
podiatrist for some specific ways to loosen up the heel
cords (Achilles and calf) and thigh muscles (quadriceps in
front and hamstrings in back). Take five deep breaths for
each slow stretch, and hold the stretched muscle firm
without bouncing. After every walk, stretch again to
improve circulation and decrease buildup of lactic acid,
the chemical byproduct that causes muscles to ache.
Setting appropriate goals is vital to a successful walking
program. First, make walking a habit. Start slowly, with
five or 10-minute walks three to five times a week. As
walks get longer, their frequency can be adjusted.
Before you know it, you'll be making time for weekly walks
wherever you are. But don't overdo it. Starting too
quickly and getting injured or uncomfortably sore can sour
you on the whole idea before it's had a chance to work its
magic on your mind and body.
Start your walks slowly, and gradually work up to a brisk
speed that will cover a mile in 15 minutes (that's four
miles per hour). Measure a one-mile stretch, record your
time, and see how you improve as the weeks go by.
To get significant benefits from walking, you must
eventually be able to walk 20 minutes at a brisk pace
without stopping. Walks shouldn't last more than an hour.
Calculate your week's total walking time in minutes, then
try to increase it by 10 percent each week. A starting
regimen should involve walking at least three times per
week, but never exceeding five times a week. Walking every
day denies the body the rest time it needs to repair minor
injuries, and could lead to more serious ones.
Tips
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Start easy and build up your
distances slowly.
-
Don't forget to stretch
regularly.
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Fit your shoes with the
socks that you plan to wear during your walking.
Your podiatric physician/surgeon has been trained
specifically and extensively in the diagnosis and
treatment of all manners of foot conditions. This training
encompasses all of the intricately related systems and
structures of the foot and lower leg including
neurological, circulatory, skin, and the musculoskeletal
system, which includes bones, joints, ligaments, tendons,
muscles, and nerves. |
