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Set the pace for good health
You don’t need to move quickly to benefit from exercise. But walking can cause problems in your legs and feet if you’re not careful. A few precautions can help limit potential for injury. |
Walk on!
One of the best moderate exercises recommended for good health is walking. Joggers and runners may get the job done in less time, but walking can be beneficial too – and may be easier on your joints, especially your feet. However, the benefits of exercise are proportionate to the effort you expend. 1
- Give you more energy and make you feel good
- Reduce stress and help you relax
- Tone your muscles
- Increase the number of calories burned
- Strengthen your bones and muscles
- Improve your stamina and fitness
- Lower your risk of chronic diseases, such as heart disease and type 2 diabetes
- Give you an opportunity to socialize actively with friends and family
Amazing feet
Each of your feet has 26 bones, 33 joints, and more than 100 tendons, muscles, and ligaments. They carry your weight from place to place – usually without complaint. But a lot of things can go wrong – especially if you don’t take care of them. Here’s a short list of common foot problems:
- Bunions – hard, painful bumps on the big toe joint
- Hammer toes – toes that curl downward into a claw-like position
- Calluses and corns – thickened skin from friction or pressure
- Plantar warts – warts on the soles of your feet
- Fallen arches – also called flat feet
Unfortunately, foot pain can get in the way of healthy activities like walking. Poorly fitted shoes often are the source of the problem. Aging and being overweight also can aggravate sore feet. But you can prevent or treat most causes of foot pain, so you can continue to get the aerobic benefit of walking or jogging.
Don’t let foot problems slow you down
Here are some ways to prevent foot problems:
- Wear comfortable, supportive shoes.
- Don’t walk barefoot – especially in streets and parks where you have an increased risk of stepping on a sharp object.
- Stand on a rubber mat if your work requires you to stand on hard surfaces. This will help reduce stress on your feet.
- Buy new walking shoes often. If you walk or run more than 25 miles per week, buy new shoes every three months. If you run fewer than 25 miles per week, buy new shoes every four to six months. Worn-out shoes may not absorb shock well or provide traction or protection.
- If you sprain your ankle, reduce your risk of re-injury by wrapping your foot or ankle or wearing a supportive brace during activities or exercises where injury is a risk.
Don’t wear poorly fitted shoes or socks. They can cause blisters.
- Never cut calluses and corns with a razor or a knife. See your doctor.
The bottom line
If you’re planning to get into walking, ask your doctor if a daily walking program is right for you – and go easy at first:
- Get a pair of walking shoes with good support
- Stretch your foot, ankle, and leg muscles before and after exercise
- Avoid rapidly increasing the number of miles you walk or run
- Don’t spend too much time walking uphill or on hard surfaces, such as concrete
- Avoid excessive sprinting – short, rapid bursts of running
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