Walking is an excellent form of exercise. It doesn't involve high costs, risks, training, or wear and tear to your body. With only a few simple items such as shoes, outdoors and a good walking partner can provide you hours of enjoyment. Since shoes are your only cost, it is a good idea not to cut corners on your shoe budget. It is best to try on shoes in the afternoon. This is when your feet are most swollen and the best fit possible can be achieved. Look for a shoe that is stable from side to side, well-cushioned, room to wiggle your toes, and enables you to walk smoothly and comfortably.
Paying attention to your feet is vital to pain free walking. Changes such as swelling, red spots, numbness, and tingling or pain in the foot and ankle are not normal and can indicate a serious problem. Becoming familiar with your feet and ankles and routinely checking them can prevent a small problem from growing. As always, be sure to visit your podiatrist for questions or when noticing changes to your feet. For those suffering from diabetes this is especially important. Many people with diabetes experience a loss of sensation in the feet, making it difficult to detect injury. Routine self-examinations are the best method to prevent permanent damage or amputation.
It is important to exercise smart. Establishing a walking route can take time and through appropriate and realistic goals, longer distances and faster times can be achieved. Using a soft ground path will prevent wear and tear to your body. This is especially important for and elderly population. With age the natural shock absorbers in the feet deteriorate along with bone density. Walking on a softer ground produces less shock to your body. Warming up and cooling down helps improve circulation and decreases build-up of lactic acid. This practice also helps alleviate any muscle stiffness and prevents future muscle strain. A few simple stretches of the hamstrings, calves, Achilles tendons and shins can allow you to walk further, longer, and injury free.