News :
Making Fitness a Walk in the Park
HEALTHDAY NEWS, June 25 2005 -- One
of the best steps to fitness may include footsteps.
Walking is a superb, low-impact way to develop and maintain
fitness and is associated with a reduced risk of heart attack and type
2 diabetes. It's also associated with weight control, stress reduction,
and increased muscle tone and energy, according to experts at the American
Physical Therapy Association (APTA).
But APTA member Teresa Schuemann, director of physical
therapy at Skyline Hospital in White Salmon, Wash., said any good walking
program involves a few important preparations.
"For walkers 50 years and older, in particular, it
is important to first review overall general physical health with a
qualified physician before beginning any exercise program. Pre-existing
medical conditions, such as high blood pressure or bone and joint aches,
will negatively impact any exercise program -- even walking -- and need
to be addressed before starting," Schuemann said.
She said there are several factors that contribute to a
successful walking program:
* Pace yourself. Begin by walking slowly
and easily, gradually increasing pace and distance. As a gauge, walkers
should be able to maintain a normal conversation without feeling winded.
* Wear proper shoes. It's a good idea to buy them at
a professional shoe store where trained staff can fit you with shoes
that best match your feet. For example, people with high arches require
shoes with more cushioning, while people with flat feet need shoes with
more arch support.
* Find a healthy gait. Everyone has a particular style,
which helps determine how stress is distributed to the various parts
of your feet and legs. If you suffer problems such as leg cramps, knee
pain, a sore Achilles tendon or back pain, it may be the result of a
gait problem. Consult a physical therapist.
* Drink enough water. The amount you need varies depending
on walking conditions and weather. You should drink 8-12 oz. of water
every 30 minutes while walking.
(source :
www.forbes.com)
