Exercise Walking For Seniors: Preventing Foot Problems

Home
>
Elder Care
>
Exercise Walking For Seniors: Preventing Foot Problems

Exercise Walking For Seniors: Preventing Foot Problems

Exercise has a very important role in the general health and the quality of life of everyone, but especially in seniors. Seniors who walk tend to look younger, sleep more soundly and have fewer visits to the doctor. Walking for 30 to 60 minutes four to six days a week will help improve osteoarthritis and decrease the risk of osteoporosis, heart disease, hypertension, diabetes and obesity. Walking is the top recreational sport for seniors.

Although many seniors may be scared to start an exercise program because they are worried about injury, the health benefits of exercise outweigh the risk of injury. Walking is considered one of the best forms of exercise because it's safe, cheap and easy. Unfortunately, foot problems can prevent seniors from starting or continuing with a walking program. Follow these tips to help avoid foot problems when walking:

1. Choose the right shoe. Make sure the shoe is supportive and bends only at the toes. The shoe should also be stable from side to side. If you can twist the shoe or fold it in half, it is too flexible. The shoe should have enough wiggle room for the toes, yet be snug enough to keep the heel from slipping.

2. Buy shoes in the afternoon. Feet swell during the day and it is better to fit your shoes at this time. The only exception to this rule would be if you always do your walks in the mornings. Make sure your foot is measured at the store to obtain your correct size. Feet change size over time. Most feet lengthen and widen over the years, increasing the shoe size. Don't assume you've always been the same shoe size.

3. Start slowly with an easy pace. Try a short walk of 15 minutes and gradually increase the time each day.

4. If you haven't walked before, make sure you start on a flat, soft surface. A great surface to start on is a level, dirt path. Don't jump into climbing hills until you build some endurance.

5. Warm up before walks. Gentle stretching before and after walking can improve circulation and prevent injury. But, don't over stretch. If you haven't stretched before, be careful not to over do it. This can lead to injury.

6. Avoid walking in bad weather. Cold, wet weather makes surfaces slippery and hard and decreases visibility. Muscles can become tight and the feet can become numb, increasing the chance of injury.

7. Examine your feet after the walk. Look for areas of irritation, red spots, blisters or areas of swelling. Self- treating can turn a minor problem into a major problem. Consult a podiatrist if a problem persists.

8. Avoid cotton socks. The white cotton socks you've been told to wear all these years are not appropriate for exercise walking. Synthetic or wool socks will help wick moisture away from your feet as you walk. This will decrease your chance of fungal infections, excess rubbing or blister formation.

9. Walk in well-lit places. The darker the trail or road, the more difficult it is to see and the higher the chance you will have of tripping, falling or twisting an ankle.

10. Don't walk through pain. As soon as you notice a foot problem, stop walking. If you continue walking with an injury you could be making the problem worse. If you feel it's necessary to continue your exercise program, try using a stationary bike while you give your foot a rest. If a few days of rest does not resolve the problem, see a podiatrist.

Christine Dobrowolski is a podiatrist and the author of Those Aching Feet: Your Guide to Diagnosis and Treatment of Common Foot Problems. To learn more about Dr. Dobrowolski and her book visit http://www.skipublishing.com. For information on foot products to keep you walking, visit http://www.northcoastfootcare.com.

In The News:

Kirkland nonprofit's nationwide tour stops in Bellevue to educate on elder ...
Kirkland Reporter
She joined forces with two local entities: 3 in 4 Need More, a Kirkland-based nonprofit, and Emeritus Senior Living. Together, they have launched a nationwide senior talent competition to raise awareness of the importance of planning for long-term care ...

Senior care franchises: Slam dunk money makers?
Chicago Daily Herald
By Jim Kendall As Americans continue to age, a senior care franchise that helps Mom and Dad live at home would seem to be a slam dunk way to make money. But nothing is a slam dunk. • Rudy VanDerLaan, for the past two years has served as part owner of a ...

Learn About Elder Abuse
Patch.com
Adult children need to understand that they have to take care of their aging parents. Credit Elder Care Massage This is a true story of a 92-year-old woman who became a prisoner in her own home. After her grandson moved in with her, he started allowing ...

National Association of Professional Geriatric Care Managers Releases ...
Houston Chronicle
The National Association of Professional Geriatric Care Managers (NAPGCM) recently surveyed 2215 US adults age18 and over about elder care and aging issues. The Geriatric Care Manager/Aging study was conducted online by Harris Interactive® via its ...

and more »

3 Reasons Why Card-Carrying Capitalists Should Support Paid Family Leave
Forbes
Employee child care and eldercare responsibilities are not only two major external business challenges, but they become internal issues the minute an employee walks in the door or signs onto his or her computer. In the US, we pride ourselves on our ...

and more »

Nurses recognized at SAGE Eldercare in Summit during National Nurses Week
Independent Press - NJ.com
By Independent Press Last week, nurses at SAGE Eldercare were recognized for their loving care during the twenty-first year of National Nurses Week. This annual event, according to American Nurses Association, is an opportunity for the public to ...

As India's old ways change, senior-care homes are on the rise
Los Angeles Times
More of India's urban families are rejecting traditional extended-family households, so older relatives are increasingly moving into elder-care facilities, an idea long stigmatized in the country. Retirees at an elder-care home in Trivandrum, India.

and more »

LeadingAge Statement on Introduction of Legislation To Support Caregivers From ...
Sacramento Bee
By LeadingAge WASHINGTON, May 24, 2012 -- /PRNewswire-USNewswire/ -- We commend Senator Amy Klobuchar for reintroducing the Americans Giving care to Elders (AGE) Act as a manifestation of her commitment to caregivers and the elders that they serve.

and more »

kjrh.com
Elder care business owner arrested for theft
kjrh.com
A 73-year old Owasso woman who ran an in-home elder care business is accused of using her ex-con son to steal thousands of dollars from an elderly client. The investigation began last fall when a clerk at a drive-through bank in Owasso became concerned ...

and more »

As India's old ways change, senior-care homes are on the rise
Sacramento Bee
India, a nation that prides itself on the inclusive embrace of its extended families, is slowly accepting a feature long common in the West: elder-care facilities. Social changes find more urban families rejecting traditional arrangements involving ...

and more »

Google News