HealthyLife Articles

Tag: shoes

  • Start Running

    BE FIT

    Middle aged women jogging on beach.

    Running is a great form of exercise. It gets your heart rate up, builds endurance, and releases stress. But, running is also high-impact and should be approached with caution. Here’s how to get started safely:

    1. Check with your doctor to make sure running is right for you.

    2. Invest in comfortable footwear that provides cushion and support.

    3. Stretch and strengthen your feet to prepare them for impact.

    4. Begin with a walk-run program that gradually builds endurance.

    5. Take it slow! If you haven’t run in a while, assume your body needs time to adapt.

    6. Don’t push through pain. A little twinge may become an injury if you run through it.

    7. Cross-train with exercises that build strength and flexibility like weight training, yoga, and stretching.

    8. Hydrate and fuel well before, during, and after you run.

    9. Give your body plenty of rest between runs to avoid overtraining.

    10. Listen to music or find a running partner to make your runs more enjoyable.

    © American Institute for Preventive Medicine

  • Workout Wear 101

    BE FIT

    Women riding stationary bike.

    Wearing the right gear when you exercise can make a big difference. Clothes that are uncomfortable might stop you from finishing your workout. But clothes that feel great may keep you moving longer!

    *  Choose moisture-wicking shirts and shorts. Cotton can absorb sweat, leaving you feeling wet and weighed down.

    *  Invest in well-fitted workout socks. Socks that shift can cause blisters. Cotton socks can also cause chafing and discomfort.

    *  Don’t buy tight shoes. As you exercise, your feet may swell. Make sure your shoes have enough room for your feet.

    Source: American Heart Association

    © American Institute for Preventive Medicine

  • 13 Reasons Why Walking Works

    BE FIT

    Image of middle-age couple walking.

    1. Safest exercise on earth

    2. Simple exercise for people who haven’t been exercising

    3. Families can walk together

    4. Social interaction is possible (walk and talk)

    5. Sparks creativity (take along a notebook and pen or a camera)

    6. Improves endurance

    7. Ideal for weight loss

    8. Strengthens bones

    9. Tones legs

    10. Perfect for exploring

    11. Reduces stress

    12. Very inexpensive (no special equipment required, just shoes)

    13. Can be done anytime, anywhere, and for life! Your life!

    From Walk the Four Seasons by walking guru Robert Sweetgall, Creative Walking, Inc.,www.creativewalking.com, who has walked across the USA 7 times.

    © American Institute for Preventive Medicine

  • Shin Splints Can Sidetrack Your Running Routine

    BE FIT

    Image of women holding her shin.

    If shin splints are keeping you from making the most of your runs this spring, you’re not alone. Shin splints-pain in the front of the lower legs-is common among those who exercise regularly. This ailment especially affects runners.

    According to Dr. Matthew Silvis, associate professor of family medicine and orthopedics at Penn State Hershey, shin splints are among the most common complaints in spring for people back on the road or trail after a long winter.

    The term shin splints generally refers to pain and soreness along the shinbone, or tibia, the largest bone of the lower leg. The pain comes from overuse of the muscles and tendons around the bone. Added or unusual stress on and around the shinbone causes it to become inflamed and sore.

    If you’re already dealing with shin splints, icing the area can help. So can taking an over-the-counter anti-inflammatory medicine if needed for pain. Wait to return to your activity until you’re pain-free for 2 weeks.

    The fix

    Give the body time to adjust when changing an exercise routine. Doing too much too soon can bring on shin splints. If untreated, a more serious injury-stress fracture-can result. Stress fractures-tiny cracks in the bone-usually come from overuse. To avoid this:

    *  Gradually increase the amount or intensity of a workout to avoid too much stress on the legs.

    *  Follow a regular, gentle stretching routine that includes the calves. Keeping the muscles around the shinbone flexible can help prevent  shin splints.

    *  Wear well-fitting, supportive athletic shoes. And replace them every 300 to 500 miles.

    *  Balance running workouts with other training that isn’t as stressful on the legs. Examples are cycling, cross-training, and swimming.

    © American Institute for Preventive Medicine

  • 4 Tips For Lunchtime Walking

    WORK LIFE

    Coworkers walking outside.

    Sometimes lunchtime is the only time you have to exercise. That’s OK! Walking at lunch can boost your health. Here’s how to succeed:

    1.  Keep walking shoes and clothes at work. Then you don’t have to remember them each day.

    2.  Ask others to go with you. Having a friend can make walking more fun.

    3.  Put it in your calendar. If it’s scheduled, you may be more likely to do it.

    4.  Pack a lunch each day. Have healthy food ready to eat when you’re done.

    Source: American Heart Association

    © American Institute for Preventive Medicine

  • Avoid A Walking Injury

    BE FIT

    Older couple hiking using walking sticks.

    Walking is great exercise – but an injury will leave you sidelined. Keep your walks safe and healthy with these tips.

    Get the right shoes.

    Comfortable, supportive shoes are a must. Experts recommend getting new walking shoes after walking for 300 – 500 miles in them. If your shoes are uncomfortable or show signs of wear, toss them. A new pair is an investment in your health.

    Don’t do too much.

    If you haven’t exercised in a while, start off slow. Walking for just a few minutes may be enough at first. Increase your distance by  10% each week. Doing too much, too soon can cause painful shin splints or other injuries.

    Prevent blisters.

    Synthetic fiber socks may help you prevent blisters. Cotton socks can trap moisture and cause rubbing. If you have diabetes or nerve problems, see a doctor if you get blisters or sores on your feet.

    Know your knees.

    If your knees hurt when you walk, talk to your doctor. Knee pain can be caused by arthritis, damaged ligaments and other health problems.

    If you don’t have any health issues, you may need a new pair of shoes. In some cases, doing stretches or leg strengthening exercises can help. Some people find that soft ground like grass is easier on their joints. Walking on concrete may cause more pain.

    Be aware.

    Newer hybrid and electric cars are very quiet. Don’t rely on hearing alone when crossing the street. Stop and look both ways. If you’re using headphones, keep them turned down low. This helps protect your hearing and helps you hear people, animals or cars nearby.

    Source: American Heart Association

    © American Institute for Preventive Medicine