Tips for a walking program

  • Walking is the best exercise for your feet.
  • If you have not exercised in a long time, consult your podiatrist before starting a new exercise program.
  • Before beginning an exercise regimen, proper stretching is essential. Stretching exercises should take 5-10 minutes.
  • Begin an exercise program slowly; don’t go too far or too fast.
  • Purchase and maintain good shoes and replace them regularly.
  • Stretch each foot and achilles tendon before and after exercise.
  • Avoid uneven walking surfaces or stepping on rocks as much as possible.
  • Vary the incline on a treadmill during exercise. Nobody walks uphill all the time.
  • If it hurts, stop. Don’t try to “work through the pain.”
  • Don’t buy shoes that need a “break-in” period; shoes should be comfortable immediately.
  • Wear properly padded acrylic socks. Acrylic fibres draw away excessive perspiration better than cotton or wool.
  • Move at a steady pace, brisk enough to make your heart beat faster. Breathe more deeply.
  • Walk with your head erect, back straight, abdomen flat. Keep your legs out front and your knees slightly bent.
  • Swing your arms so that the forearms are parallel to the ground.
  • Cool down after a long, brisk walk to help pump blood back up from your legs.