News :
Physical Therapists Offer Tips For Avoiding Injury While
Walking For Exercise
APTA, June 27 2005 -- Whether taking
a leisurely weekend stroll or participating in one of the many charity
Walk-a-thons occurring over the next five months, there are several
preventative measures to take to avoid discomfort, pain and injury while
walking, says the American Physical Therapy Association (APTA). APTA
(www.apta.org) has just published a free walking brochure, "Walking
for Exercise," that includes a physical health checklist, information
on purchasing proper footwear, how to take your pulse, safety tips and
a walking log.
"Walking is the perfect low-impact exercise for developing
and maintaining overall fitness," says Teresa Schuemann, PT, SCS.
The director of physical therapy at Skyline Hospital in White Salmon,
WA and an APTA member, Schuemann notes that Europeans take an average
of 8,000 steps a day, compared to Americans, who lag far behind with
only 3,000 steps a day. "I advise my patients to use a pedometer
and aim for between 8,000 and 10,000 steps a day," she says.
The benefits of a consistent walking program go far beyond
increasing your fitness level, notes Schuemann. "Walking is associated
with a reduced risk of heart attack and type 2 diabetes, as well as
increased energy and muscle tone, stress reduction and weight control,"
she says.
Simple Steps for Walkers
Getting started is the most crucial aspect of any walking
regimen, says Schuemann. "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," she
says. "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 addressed before starting."
Schuemann points out that there are several factors involved
to help make a walking exercise regimen successful:
* Pace yourself. Start slow and easy, gradually building
up to your pace and distance. You should be able to maintain a "conversational"
pace - one that enables you to hold a normal conversation while walking
without feeling winded.
* Shoe sense. Initially, purchase walking shoes at a professional
shoe store, where trained staff can fit your exact type of foot. For
example, a high arch will require a shoe with more cushion; a flat foot
will need more arch support.
* Proper gait. Your own particular style of walking, or
gait, determines the distribution of the stress to various parts of
your legs and feet. If you are experiencing discomfort, particularly
back pain, kneecap pain, legs cramps or a sore Achilles tendon, it may
be the result of a gait problem and should be analyzed by a physical
therapist.
* Hydrate. As with all sports, hydration should be maintained,
drink comfortably and don't let thirst be your guide. Amounts vary depending
on weather and walking conditions; sipping 8-12 oz. of water every 30
minutes from a hydration pack or water bottle stored in a fanny pack
is recommended.
Visit APTA's Web site to view the new Walking brochure.
Visitors will also find a newly designed site when visiting www.apta.org
Easier to read and navigate, the new site was designed with both APTA
members and consumers in mind. Featuring eye-catching graphics, new
layout, and the latest in Web technology, the APTA Web site offers consumers
access to health information in the form of brochures and news releases,
as well as "Find a PT," a national database of physical therapist
members of APTA.
_______________
The American Physical Therapy Association (www.apta.org)
is a national professional organization representing 66,000 physical
therapists, physical therapist assistants and students. Its goal is
to foster advancements in physical therapy practice, research and education.
To find a physical therapist in your area, click on "Find a PT"
on APTA's home page. Source: American Physical Therapy Association.
CONTACT: Lydia J. Voles of Maloney & Fox for APTA, +1-212-243-2000,
or Katie Moore of APTA, +1-703-706-3217. Web site: http://www.apta.org/
- ALEXANDRIA, Va., June 23 /PRNewswire/
(source : www.emaxhealth.com)
