For a healthier, happier lifestyle, try walking\u2013the most popular form of exercise.<\/p>\n\n\n\n
It\u2019s easy, safe, and inexpensive. It\u2019s also relaxing and at the same time invigorating, requires little athletic skill, and does not call for club membership or special equipment other than sturdy, comfortable shoes. And it is fun and natural\u2013good for your mind and self-esteem.<\/p>\n\n\n\n
The results of walking are physically rewarding\u2013a trim, fit body better able to enhance general health and add enjoyable years to your life.<\/p>\n\n\n\n
Fundamental walking\u2013also called healthwalking\u2013can be done almost anywhere and at any time, year around\u2013to the store, in the mall, or in your neighborhood; alone, with your dog, or with others; and at your own pace. It is simple, uncomplicated\u2013physical fitness at your leisure.<\/p>\n\n\n\n
Walking benefits most everybody, regardless of age. About 67 million men and women are walking regularly. Convinced that it is good exercise, they\u2019re making it a part of their daily routine. And their numbers are increasing every year, according to the President\u2019s Council on Physical Fitness and Sports.<\/p>\n\n\n\n
For those with a long history of inactivity, problems with obesity, or who just don\u2019t like strenuous activity, walking is an excellent way to begin an exercise program. You can start slowly, then increase your speed and maintain a steady pace.A good conditioning program begins with moderation and dedication.<\/p>\n\n\n\n
Podiatric and family physicians recommend walking to ease or ward off a number of physically related ills. Walking can help you:<\/p>\n\n\n\n
Before you start walking, some simple warmup exercises\u2013but not strenuous, advanced stretching\u2013can give your muscles added flexibility. Body twists at the waist, in a slow hula-hoop motion, and a few toe-touching or knee-bend exercises are appropriate. When you\u2019re ready to begin, the best way to start is walking 20 uninterrupted minutes at least three times a week. Walk at a comfortable pace, slowing down if you find yourself breathing heavily. Don\u2019t tire yourself. If 20 minutes is too much, cut back to l0 or l5 minutes. You can gradually increase your time and pace as your body adapts to the exercise.
There are several ways to measure your pace. One is to walk on routes which you have pre-measured with your car\u2019s odometer. Perhaps the simplest is to use a wristwatch. Count the number of steps you take in a 15-second period; if you\u2019re taking 15 in that time, you\u2019re walking about two miles an hour. At about 23, you\u2019re probably going three miles an hour, and at 30, the pace is close to four miles an hour.<\/p>\n\n\n\n
You may want to keep an activity log, in which you jot down the dates, times, and estimated distances of your walks, plus other notes, such as routes, milestones, and incidental experiences.<\/p>\n\n\n\n
Racewalking is a very specific technique that\u2019s used by walkers for both fitness and competition. It has greater aerobic benefits than healthwalking, since it is faster and increases the heartbeat rate.<\/p>\n\n\n\n
If you get to the point where you think racewalking is for you, there are clubs which can be contacted in most places.<\/p>\n\n\n\n
Choose a good quality, lightweight walking shoe with breathable upper materials, such as leather or nylon mesh. The heel counter should be very firm; the heel should have reduced cushioning to position the heel closer to the ground for walking stability. The front or forefoot area of the shoe should have adequate support and flexibility.<\/p>\n\n\n\n
Fit is very important. Go to a reputable store and have both shoes fitted for length and width with the socks you\u2019ll be using. (Do this late in the afternoon, since your feet do swell enough during the day to affect your shoe size.) Make sure the shoe is snug but not too tight over the sock. The shoe should have plenty of room for the toes to move around. Several walking shoes have qualified to use the APMA Seal of Acceptance.<\/p>\n\n\n\n
Your choice of athletic socks is also important. Sports podiatrists frequently recommend appropriately padded socks of acrylic fiber. Acrylic fibers tend to \u201cwick\u201d away excessive perspiration, which active feet can produce from 250,000 sweat glands at a rate of four to six ounces a day, or even more. Again, there are popular brands of athletic socks which are authorized to use APMA\u2019s Seal of Acceptance.<\/p>\n\n\n\n
If you are free of serious health problems, you can start walking with confidence. Walking is not strenuous; it involves almost no risk to health. You should, of course, exercise good judgment, not exceed the limits of your condition, and not walk outdoors during extreme weather periods, until you have a good walking program established.<\/p>\n\n\n\n
You should, however, consult your family or podiatric physician before you begin a walking regimen. A checkup is suggested, particularly if you are over 60, have a disease or disability, or are taking medication. It is also recommended for those who are 35-60, substantially overweight, easily fatigued, excessive smokers, or have been physically inactive.<\/p>\n\n\n\n
One of your physicians will help you determine your proper walking heart rate. Heart rate is widely accepted as a good method for measuring intensity during walking and other physical activities. The formula says that subtracting your age from the number 220 yields your maximum heart rate (beats per minute), and that the proper walking rate is 60-70 percent of that number. For a 50-year-old, that\u2019s 220 minus 50 equals 170; 60 percent of that is 102 and 70 percent is 119. Other factors should be considered, though; a physician\u2019s advice is the best indicator of your correct rate.<\/p>\n\n\n\n
You are now ready to begin a walking program. It is a prescription for a healthier, happier life.<\/p>\n\n\n\n
Your podiatric physician\/surgeon has been trained specifically and extensively in the diagnosis and treatment of all manner 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.<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":" Walking: RX for Health, Happiness For a healthier, happier lifestyle, try walking\u2013the most popular form of exercise. It\u2019s easy, safe, and inexpensive. It\u2019s also relaxing and at the same time invigorating, requires little athletic skill, and does not call for club membership or special equipment other than sturdy, comfortable shoes. And it is fun and […]<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/footreliever.com\/wp-json\/wp\/v2\/pages\/168"}],"collection":[{"href":"https:\/\/footreliever.com\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/footreliever.com\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/footreliever.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/footreliever.com\/wp-json\/wp\/v2\/comments?post=168"}],"version-history":[{"count":1,"href":"https:\/\/footreliever.com\/wp-json\/wp\/v2\/pages\/168\/revisions"}],"predecessor-version":[{"id":169,"href":"https:\/\/footreliever.com\/wp-json\/wp\/v2\/pages\/168\/revisions\/169"}],"wp:attachment":[{"href":"https:\/\/footreliever.com\/wp-json\/wp\/v2\/media?parent=168"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}