How Walking Workouts Can Be Your Healthy-Aging Solution
There are so many ways to help your body as you grow older, and one of the best ways is to enjoy regular exercise. Now, exercise doesn't have to happen at the gym. In fact, you can get great exercise (and protect your feet from impact) just by becoming a regular walker and making walking workouts your health-aging solution. Not only can walking improve your health and well-being, but it can also help you remain mobile and live independently longer.
Benefits of Walking
With your doctor's approval, a regular walking exercise program can help you with weight management and help to keep Type 2 diabetes at bay. Walking increases circulation and reduces swelling, which helps protect your veins, blood flow, and heart health. All of which are more vulnerable as you age. Walking is also good for your mental health. It increases blood flow to the brain, improves cognition, and the endorphins released when walking for exercise help to relieve stress, reduce anxiety, and help with relaxation.
Walking is easy to work into your everyday routine. You'll get some benefits even if you park farther from the grocery store several times a week or take the stairs. And, with today's walking workout videos which you can do from the comfort of your home, you can walk anytime, no matter the weather or time of day. YouTube has several free walking workout videos. Check out the Walk at Home or Silver Sneakers channels, and then follow our four-week walking program in this blog.
Walking for Foot Health
But why is walking such a great choice? Walking increases flexibility and stability in the muscles, tendons, and ligaments. And, unlike running, a walking routine won't put extra pressure on your feet. So, you can burn calories and strengthen the bones and muscles of the feet and ankles without fear of foot pain. Plus, you move more naturally when you than when you run, so you're less likely to trip and fall.
Ready to get started? Check out our beginner walking routine with extra footwear, clothing, and form tips from your podiatrist serving Hamilton and Boone Counties!
The Right Footwear and Clothing
It's essential to ensure you have the proper footwear before walking. Look for comfortable athletic shoes with a firm sole that can accommodate orthotics for additional support. Dr. David Sullivan recommends the following brands for a good pair of athletic shoes: Hoka, Brooks, ASICS, New Balance (model 800 or higher), Mizuno, Altra, and Saucony.
To ensure the best fit, visit a shoe store specializing in athletic shoes that will take the time to look at your gait, ensure the athletic shoes support your foot structure, and fit your feet correctly. The Runner’s Forum has six locations throughout the Indianapolis area. It carries all the brands recommended by Dr. Sullivan for both men and women. Other stores in the Indianapolis area for athletic shoes are Athletic Annext, Stout's Footwear, and Fleet Feet.
The best socks for walking provide support, are comfortable, wick away excess sweat and help to protect your feet against blisters. You'll want to avoid 100% cotton socks as they absorb and retain water. Merino wool socks are a good choice since this type of wool is soft, comfortable, itch-free, and wicks away sweat. Socks made of a polyester blend with moisture-wicking technology are also a good choice. Another synthetic blend to consider is nylon and spandex.
You'll want to wear comfortable clothing that allows you to move freely. Activewear or running apparel made of sweat-wicking material is a good choice for any climate. Consider sun-protective fabrics and reflective trim for walking outside. When walking outside during the day, remember to always wear sunscreen. If outdoors in cooler weather, layering a long sleeve athletic shirt with a jacket can help regulate your body temperature.
How to Walk
Before you start walking, you should warm up your body by stretching. Stretching before walking reduces the risk of injury, increases your performance during your walk, and decreases muscle soreness after your walk. Check out the 5 Stretches You Should Do Before Every Walk by Silver Sneakers. And remember water. It's always good to have water with you when working out.
Let's talk about the best way to walk. Your posture is essential when starting a walking workout. Keep your chin up as you move. Stand up straight, keep your shoulder down, and avoid leaning forward or backward as you step. As you walk, bend your elbows and arms naturally to lend power to your walks and help balance your leg motion. When taking a step, push off with your rear foot and roll from heel to toe. Then there's your pace: whether indoors, outdoors, or on a machine, start slowly and build up to a brisk walk if you feel like it.
At the end of your walk, you'll also want to stretch to increase your range of motion and flexibility. This video by Silver Sneakers shows you the 5 Stretches You Should Do After Every Walk.
Four Weeks to Healthier Aging
Try this four-week walking program for pain-free, healthier aging!
Week 1: Plan 15 minutes of daily walking on five out of seven days. Choose a comfortable pace and try to have at least one rest day between workouts.
Week 2: This is your building week. Stick to five days of walking. But go out for 20 minutes at a time.
Week 3: Another week of five walking days. This week, we'll add another five minutes to your routine. Now you're enjoying 25-minute strolls. You may even be ready to walk faster!
Week 4: This is your goal week! Add another five minutes to your daily walk for 30 minutes. Now you can stick with your schedule going forward. Or, keep on building as long as your doctor says it's OK.
Remember - if any week feels hard for your body, repeat that schedule next week. Only add additional time once you feel ready.
Feeling foot pain while you move? Don't let that stop you from exercising. Contact our office as soon as possible and schedule a sports medicine consultation with Dr. David Sullivan, serving Westfield, Carmel, Noblesville, Fishers, and Zionsville, Ind. He'll figure out the cause of your pain and help you feel better to keep walking and aging in style!