Warm up and cool down
Choose proper footgear
- Stretching improves circulation and helps alleviate any muscle stiffness.
- Remember to stretch before and after walking. Stretch the hamstrings, calves, achilles tendons and shins.
Walking on soft ground
- Buying shoes is the only real expenditure necessary for walking.
- Look for a shoe that is stable from side to side, well-cushioned, enables you to walk smoothly and comfortably, and gives you enough room to wiggle your toes, yet be snug on the heal.Pay attention to your feet
- Changes and/or pain in the feet and ankles are not normal. These problems could indicate a serious foot ailment or circulatory problem.
- If you notice red spots, swelling, or other abnormalities, including numbness, tingling or burning, consult a podiatric physician as soon as possible.
Avoid walking in cold weather
- As we age, the natural shock absorbers in your feet deteriorate, as does bone density. Softer grounds, such as grass or dirt paths, are more foot-friendly.
If you have diabetes, use extra precaution
- Cold weather causes numbness, limiting your ability to detect trauma or wounds to the feet. Try walking at the local mall or an indoor exercise facility when it is cold outside.
- If you suffer from diabetes, you are more prone to infection from even minor injuries. Many people with diabetes experience a loss of sensation in the feet, making it difficult to detect injury.
- Check your feet daily for redness, blisters, or injury. See a podiatric physician immediately if you experience any numbness, tingling or have wounds, and abnormalities.
- Knowing your limit and exercise with caution.
- Pace yourself, choose an activity you like, increase your exercise program gradually, and pay attention to what your body tells you.
- Remember to drink plenty of water during exercising.
- Avoid exercising outside during hot weather.