Walking and Foot Health

Walking and Foot Health

It is essential to look after your feet as they can literally carry you on to excellent health. Walking is a natural activity. We’re meant to walk for long distances, it is part of our makeup. Healthy feet allow us to reap the health benefits of walking.

If getting fitter and healthier is as at the top of your priority list, then why not take up walking? Not only is walking good for you, but it is also a very tranquil pastime and a great way to get in touch with your environment. No matter your lifestyle, taking out the time to walk for half an hour a day is doable, entirely free and can fit around even the busiest of lifestyles.

Our walking programmes promote both foot health and general body health. At Fitter Feet, our podiatrists can help keep you walking, and even prolong your ability to walk.

Unsure of the benefits of walking? Let us take a closer look.

Fast facts – some health reasons to go walking:

• Walking may slow cognitive decline in adults, especially people with existing cognitive conditions such as Alzheimer’s Disease
• Walking 30 minutes a day can reduce the symptoms of depression
• Walking lowers the risk of type 2 diabetes
• Experts say that walking an extra 30 minutes a day will burn off more than 3kg of body fat a year
• Brisk walking reduces the risk of breast and colon cancer
• A single stride uses up to 200 muscles
• Walking daily for 30 minutes reduces the risk of coronary heart disease by 19%
• Brisk walking reduces the risk of stroke

How to get into the routine of walking?

It’s easy! Begin a fitness walking programme. This can also be a very social activity if you invite friends and family to join you on this new challenge.

Walking is one of the simplest and most beneficial ways to exercise. All you’ll need to start is a pair of comfy trainers and an aspiration to become healthier, which you probably already have if you’re reading this article.

Where to begin? Start by making changes in your day to day approach to life.

• If distance allows, try walking to work
• Instead of driving, walk to the shops
• If you must use a car for shopping, try parking it at the furthest end of the car park
• If you take public transport, get off a couple of stops before your destination
• Take the stairs
• Incorporate a 20 min walk into your morning or afternoon

The 10,000 Steps Challenge

Ever heard of the 10 000 steps challenge? Many health experts recommend walking at least 6000 steps a day to maintain optimum health. Whereas, if you are looking to lose weight and burn calories, 10,000 steps is a good target.

This doesn’t mean you need to wake up earlier and go for a walk every day. You can achieve this including walking, as we previously mentioned, into your daily tasks. Unsure of how to keep count? You can do so by using wearable fitness tracking technology like a Fitbit or an Apple watch, or a pedometer.

If you enjoy walking distances, and your job and schedule allow you to set aside time for exercising, then a walk of 4 to 5 miles will get you to your 10 000 steps. Most weight loss programs recommend burning 200-300 calories per day, and if you walk 10,000 steps per day, with 3000 of those steps at a speed walking to light jogging pace, you should be burning more than enough calories.

Maintaining & Obtaining foot health through Fitter Feet

Fitter Feet Podiatrists can assess your walking (gait) and provide orthotic foot supports to help you maintain pain-free legs, feet, and backs when walking. Even arthritic pains can be improved by wearing orthoses when walking.

Our Podiatrists also remove calluses and corns and treat painful nails to help you keep walking comfortably. Phone us for a chat or book online if you would like some more information.