| Americans are on the go. According to a NSGA | | | | on flat surfaces. Do not start a walking |
| Survey, 71 | | | | program |
| | | | |
| million American adults are exercise | | | | walking on hills or stairs.3. Start with a |
| walkers, making | | | | short distance. Stick with that distance for |
| | | | a |
| walking the top sport in the United States. | | | | |
| Taking steps daily | | | | week. If you are pain free and injury free, |
| | | | increase the |
| to improve health will help with America's | | | | |
| obesity epidemic. | | | | distance the following week.4. Start with an |
| | | | easy pace. Increase your pace gradually.5. |
| Sixty five percent of Americans are | | | | Choose soft surfaces. Walking on a track or a |
| overweight, which is | | | | trail will |
| | | | |
| linked to diabetes, heart disease, arthritis | | | | decrease the impact on your feet and legs. |
| and some types | | | | Cement can be |
| | | | |
| of cancer. Walking an extra 2000 steps a day | | | | a particularly hard surface to walk on.6. |
| is equivalent to | | | | Limit your time on the treadmill. Treadmills |
| | | | can contribute |
| walking a distance of 1 mile and to burning | | | | |
| 100 calories. | | | | to the development of foot problems. Start |
| | | | with the treadmill |
| Burning an extra 100 calories a day is | | | | |
| equivalent to losing | | | | flat and at a slow pace. Slowly increase |
| | | | your pace each |
| about 10 pounds in a year.The American | | | | |
| Podiatric Medical Association teamed with | | | | week. Increase the incline after you have |
| | | | reached a |
| Prevention Magazine to name the "12 Best | | | | |
| Walking Cities in | | | | comfortable pace.7. Stop if you feel foot or |
| | | | ankle pain. Don't try to walk through |
| the U.S." The cities were examined based on | | | | |
| their crime | | | | the pain.8. Examine your feet. Look areas of |
| | | | rub or irritation the first |
| rate, air quality, mass transit, historic | | | | |
| sites, museums, | | | | few weeks of your walking program and then |
| | | | again after |
| parks and gyms. The top 12 cities were San | | | | |
| Francisco, San | | | | trying new shoes or socks. Moleskin can be |
| | | | placed on |
| Diego, Honolulu, Washington, DC, San | | | | |
| Antonio, El Paso, St. | | | | areas of irritation to help decrease |
| | | | friction. Do not use |
| Louis, Madison, Chicago, Philadelphia, New | | | | |
| York and New | | | | bandaids on these areas.9. Consider wearing |
| | | | orthotics. Individuals with flat feet may |
| Jersey.National campaigns, health | | | | |
| practitioners and even major | | | | need inserts for their shoes. When buying |
| | | | inserts, look for |
| corporations are encouraging Americans to | | | | |
| walk more. | | | | sport othotics, as opposed to cushioned |
| | | | insoles. A more |
| Unfortunately, many sedentary individuals | | | | |
| who start walking | | | | rigid insert will offer more support. Custom |
| | | | orthotics can be |
| programs quickly develop foot problems. | | | | |
| Almost sixty | | | | made by a podiatrist if necessary.10. Avoid |
| | | | cotton socks. Synthetic socks decrease |
| million Americans have foot problems and | | | | friction, |
| many develop | | | | |
| | | | prevent excess rubbing and don't absorb |
| them after beginning a new exercise routine. | | | | moisture. Your |
| A foot injury | | | | |
| | | | local running store or sports store should |
| can take weeks, even months to heal and many | | | | carry a variety of |
| will gain | | | | |
| | | | new high-tech socks for walking.Consult your |
| more weight during this healing period. | | | | podiatrist if you start to develop pain when |
| Preventing these | | | | |
| | | | walking, or consider a visit before |
| problems through education will keep | | | | embarking on your new |
| Americans walking.1. Buy a shoe made for | | | | |
| walking. Make sure the shoe has | | | | walking program.Christine Dobrowolski is a |
| | | | podiatrist and the author of |
| enough stability and support. If you can | | | | |
| fold the shoe in half, | | | | Those Aching Feet: Your Guide to Diagnosis |
| | | | and Treatment |
| it is too flexible. Make sure the shoe has | | | | |
| enough room at the | | | | of Common Foot Problems. To learn more about |
| | | | Dr. |
| toes and is fitted well at the heel.2. Start | | | | |