Healthy Walking

According to the American Podiatric Medical Association there are ways for Seniors to make walking safe not to mention a healthy part of life.

#1
Warming up and cooling down are basic for all exercising. By first stretching your muscles you will improve circulation and hinder the build-up of the chemical by-product that causes your muscles to ache, Lactic Acid. Stretching also helps to reduce or relieve muscle stiffness while preventing future muscle strain. What this all means is, you'll be able to walk further and longer without all that soreness that comes later.

You must allow time before and after your walk to stretch out a few of the muscles (the hamstring, calves, Achilles tendons and shins) but remember to go slowly. Quick jerks can result in pulled muscles.

#2
Buy the proper shoes for walking. Be sure you have the proper support for your foot and ankle. If you suffer from swelling of the feet, you might try fitting the shoes in the afternoon when your feet are most swollen.

Here is what to look for:

•	Shoe should be stable from side to side
•	You should feel a nice cushion
•	Walking should be smooth and comfortable
•	Try wiggling your toes - you should be able to
•	Snug in the heel
•	You may also look for the American Podiatric Medical Associations Seal of Approval

#3
Be aware of your feet and ankles. Changes or pain are not normal and could be telling you there is a more serious problem lurking. Don't self medicate as this could only make the problem worse and possibility make exercise difficult or impossible.

A great way to be aware is to look over your feet before and after walking. Become familiar with how they look so that spotting a problem becomes easier. Always consult your podiatric physician as soon as you spot any problems.

#4
Because with age your body loses it's natural shock absorbers as well as bone density, especially prevalent in women, it's always best to walk on surfaces that won't cause stress to your joints. Be sure you are walking on softer surfaces such as grass or dirt paths. Try to avoid hilly or uneven surfaces.

#5
Although putting ice on a wound is good, walking in the cold is not. Cold causes numbness and limits your ability to know when you are injured. Cold also makes those softer surfaces harder, giving a harder impact on each step to your feet and ankles. Our suggestion for this, go to an indoor facility that has the softer track or treadmills. You may even take a trip to your local mall.

#6
Sufferers of Diabetes are prone to infection from even minor injuries. Failure to heed the signs (redness, blisters or injury) could result in serious or permanent damage. Be sure you are checking your feet daily and see a physician of podiatrics at the first sign of trouble.

#7
Never do more than your body and feet will allow. Know your boundaries. Sometimes even the smallest of injuries could prevent you from exercise for days at a time. Increase your program gradually. Listen to what your body and feet tell you. Drink fluids on hot days and during very strenuous activites.

Always remember to consult your physician and podiatric physician before starting any exercise program.