Lilburn Podiatrist | Lilburn Newsletter | GA | Comprehensive Foot and Ankle, LLC |

One of the easiest exercise programs to implement into your life is walking. Many people assume that walking cannot produce substantial health benefits, as it is not a vigorous as other aerobic activities such as running or riding a bicycle. This could not be farther from the truth. Walking, for even short amounts of time, produces significant cardiovascular benefits. Walking is safe for those who are overweight, elderly, recovering from injuries and pregnant women. Walking is so beneficial in fact, that those recovering from heart attacks use walking in their cardiac rehabilitation program. Because it is a low impact activity, walking a relatively safe form of exercise. All you need is a little 15 minute stretch to get the body warmed up and you can begin. With that being said, it is important to note that you should not begin any new exercise program without consulting with your doctor.

You need a comfortable pair of walking shoes to keep your feet, ankles and knees injury free. It is important to note that any shoes that are more than 6 months old will not have enough cushioning to support your walking program. You can choose from walking shoes designed for walking on sidewalks, or a more rugged shoe to wear to do hiking. If you do not choose the correct shoes, then you put your feet and ankles at risk for injury. A good pair of walking shoes is very affordable and can be purchased from any major retailer.

While walking is a very safe activity, you must warm up to prevent injuries. In fact, the majority of reported walking injuries are a result of not warming up prior to walking. A warm up takes about 10 minutes and will save you from injury and sore muscles. Warming up is nothing more than stretching your muscles prior to walking. This is accomplished by floor stretches, specifically targeting the calves, hamstrings, thighs, arms and back. Slowly stretch each major muscle group, for 30 seconds at a time. After stretching each muscle group twice, you are ready to go!

When walking, safety is paramount. If you wear headphones, keep the volume at a level, which will allow outside noise to be heard. If someone honks, you need to hear him or her to get out of the way. Walk on sidewalks and walking paths. It is best to walk facing the oncoming traffic. Wear bright colored clothing during the day and reflective gear at night. A good rule of thumb is to keep a pace of about 120 steps per minute, or 3 miles per hour.

Measuring your progress is simple by listening to your body. If you are feeling energized and your body is less achy, then you are experiencing positive results. If however you are experiencing pain, it is time to consult with your doctor. A podiatrist is a great place to start if you are experiencing pain during or after walking. Most pain associated with walking is from your feet. You may be wearing the wrong shoes or need custom insoles to provide balance and stability. A podiatrist can quickly assess your feet and make recommendations to make your walking regimen pain free.