Just Try Walking

While some fitness enthusiasts seek our the latest, trendiest exercise crazes, many others are returning to good, old-fashioned walking to help them feel great and get into shape.  Whether enjoying the wonder of nature, or simply the company of a friend, walking can be a healthy, invigorating experience.  And thanks to its convenience and simplicity, walking just might be right for you too.

You don’t need to become a member at an expensive gym to go walking.  All that you will need to start your walking routine is a good pair of shoes.  A sedentary lifestyle has a debilitating influence on people’s health as they age.  

Walking will accomplish all of the following and more

• Improve cardiovascular endurance
• Tones the muscles of the lower body
• Burns Calories (80 if walking 2 miles per hour)
• Reduces the risk of Cardiovascular Disease

The first item of business when beginning your walking program is to select the right pair of shoes.  

1. Make sure your shoes fit properly.  
2. Avoid high-top shoes that often cover the entire ankle, limiting your foot’s ability to move freely and naturally.  
3. Opt instead for shoes that offer your ankle a fuller range of motion.  
4. Select shoes with plenty of cushioning in the soles to absorb the impact of your walking.  

Get started with your new walking routine slowly.  Walking just 12 minutes every other day can offer important health benefits.  Walking 20 minutes every other day is even better.  But, in order to ensure your health and longevity, try working up to 30 minutes a day, five days a week.  

The following tips should help you get started safely and smoothly:

1. Move your arms freely, in conjunction with the opposite leg
2. Don’t stoop your head or look down as you walk
3. Don’t carry weights or dumbbells while walking
4. Expect a little soreness in the thighs and calves for the first week or two.  If you experience more than soreness, check with your doctor of chiropractic
5. Walk briskly, with purpose; you must push a little to get health benefits
6. Make sure to drink extra water when beginning a new exercise program. Ten eight-ounce glasses a day are appropriate for most people
7. Walk on a surface with some give.  Cushioned and rubberized tracks are ideal, grass is another good surface.  Concrete surfaces and mall floors offer no give and are not ideal for walking.

If you experience pain beyond the typical muscle soreness, consult your doctor of chiropractic.  Injuries sustained during walking are not usually regional, or isolated, but tend to be more systemic.  A problem in the foot or ankle can create an imbalance in every step, leading to discomfort or injury that moves to the knees, hips, low back, or elsewhere.  Make sure to loosen up, stretch, drink lots of fluids and enjoy the lovely weather and the landscape of Panther Valley.  Have Fun!

Ask your Chiropractor today! Call our office today at (908) 813-8200 or complete our easy online form to schedule an initial consultation.

Life is not merely to be alive, but to be well.  ~Marcus Valerius Martial

Dr. James Fedich

CHIROPRACTOR
info@villagefamlychiro.com
http://www.villagefamilychiro.com/

This is not intended to diagnose, treat, or cure any disease.  This information is not a substitute for the advice of a doctor.