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