Get Healthy by Just Walking!
March 15 2019
Chiropractic office in Fort Pierce, FL
Port St. Lucie Fort Pierce FL Chiropractor
Get fit the old fashioned way! While some fitness enthusiasts relentlessly seek out 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. Thanks to its convenience and simplicity, walking just might be right for you, too.
Benefits of Walking
You don’t need to become a member of an expensive gym to go walking. Invest in a good pair of walking shoes, no other equipment required!
A sedentary lifestyle has a debilitating influence on people’s health as they age, therefore exercise is imperative. Walking accomplishes all of the following and more:
Improves cardiovascular endurance
Tones muscles of the lower body
Burns calories: about 80 if walking 2 miles per hour, and about 107 if walking 4.5 miles per hour
Reduces risk of heart disease
Selecting Shoes
When beginning your walking program, select the right pair of shoes. Many people choose fashion over function when purchasing running shoes, not realizing that poor-fitting shoes can do more harm than good.
Make sure the shoes you purchase fit properly. The balls of your feet should rest exactly at the point where the toe end of the shoe bends during walking.
Select shoes with plenty of cushioning in the soles to absorb the impact.
Shop for sneakers at the end of the day, or after a workout when your feet are generally at their largest.
Wear the type of socks you usually wear during exercise.
When trying on shoes, be sure to wear them for at least 10 minutes at the store.
Once you have purchased a pair of shoes, don’t walk them into the ground. While estimates vary as to when the best time to replace old shoes are, most experts agree that between 300 and 500 miles is optimal.
Getting Started
Walking just 12 minutes every other day can offer important health benefits. In order to increase your longevity, try to eventually work up to 30 minutes, five days per week. Active adults should try to take 10,000 steps each day. Wearing a pedometer is an easy way to track your progress.
The following tips can help you get started on your walking regimen:
Move your arms freely, in coordination with the opposite leg.
Look forward as you walk. This will challenge the normal forward curve of your neck, which, in turn, will cause you to carry your weight improperly.
Don’t carry weights or dumbbells while walking. They’re better used as a separate part of your exercise regimen.
Expect a little soreness in the thighs and calves for the first week or two. If you experience more than soreness, check with your chiropractor.
Walk briskly, and with purpose. Simply sauntering, while relaxing and enjoyable, is not an effective form of cardiovascular exercise.
Of course, be sure to consult your doctor before beginning any exercise program.
Walking Surfaces
Some walking surfaces are better than others on your musculoskeletal system.
Walking on a cushioned or rubberized track is ideal, because the cushioning of this type of track absorbs most of the impact of your walking. Many recreation centers offer this type of track free of charge.
Grass is another good surface, but watch out for hidden dips or holes in the ground.
Walking on a surface with no give, such as concrete or a mall floor, is not your best choice, because this type of surface will not absorb much of the impact your body will experience. If you do choose to walk on such a surface, be extra careful to select highly cushioned shoes.
Pain and Injury
While you may experience pain or injury in a particular area, such as a knee or a hip, the root of the problem may lie somewhere else. Injuries of this nature are not regional, or isolated, but 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. If you suffer from pain beyond typical muscle soreness, your chiropractor can check your spine, give you an adjustment and perhaps diagnose and treat your pain or injury and get you back into the swing of your walking routine. Your doctor of chiropractic can also help customize a wellness program that is right for you and has the expertise to help keep you in the mainstream of life.
Dr. Susan Sanders, DC has been serving families for 20 years and has been serving the Treasure Coast for the last 10 years providing family chiropractic care and personal injury treatments. The office is 1,400 square feet of Chiropractic and Rehabilitative therapies. We provide many types of adjusting techniques, by hand or with the use of adjusting tools to suit every one’s individual needs. We are in network with many insurance plans and also provide cash services as well as family and business contracts for those looking for group coverage. We look forward to serving you.
Dr. Sue
