Healthy Happy Feet
BY DR. ROBERT KALMAN
According to the American Podiatric Medical Association two major long-term studies confirm the beneficial effects of regular walking on a person's overall health and well-being. The first study, published in the New England Journal of Medicine,followed 707 nonsmoking retired men, 61 to 81 years of age, who were in the Honolulu Heart Program.

The study revealed that regular exercise walking lowered the risk of death from cancer and cardiovascular disease and - in general - prolonged life. Increasing the walking distance from just one to two miles produced even greater results. The second study, published in the Journal of the American Medical Association, tracked nearly 16,000 healthy men and women in a national registry of twins for an average of 19 years. Taking brisk half-hour walks just six times a month appeared to cut the risk of death by 44 % among twins observed, and even occasional exercisers were 30 % less likely to die than their sedentary twins.
In addition to the long-term benefit of prolonging life, seniors can experience many short-term benefits from walking.

WALKING:
• Controls weight, blood sugar and choles-terol levels. A brisk walk burns up to 100 calories per mile or 300 calories per hour. Walking is the perfect complement to a sensible diet to lose weight and keep it off.
• Improves cardiovascular fitness and circulation. Walking gets the heart beating faster to transport oxygen-rich blood from the lungs to the muscles; and increases the size and improves the efficiency of tiny vessels that supply blood for your cells.
• Facilitates medical rehabilitation and recovery from many ailments, including heart attack.
• Generates a sense of well-being, and can relieve depression, anxiety and stress by naturally producing endorphins, the body’s natural tranquilizer.

WARM UP AND STRETCH
Warm up and cool down. Stretching improves circulation and decreases build-up of lactic acid - the chemical by-product that causes muscles to ache. It also helps alleviate any muscle stiffness and prevents future muscle strain. As a result, you can walk further, longer and injury free. Before and after walking allow ample time to perform a few simple movements, stretching the hamstrings, calves, Achilles tendons and shins.

GOOD SHOES
Choose proper footgear. Buying shoes is the only real expenditure necessary for walking, so don’t cut corners on your shoe budget; treat your feet well! If you experience swelling in your feet, try on athletic shoes in the afternoon - when your feet are most swollen - to ensure an accurate fit. Look for a shoe that is stable from side to side; well-cushioned; enables you to walk smoothly and comfortably; and gives you enough room to wiggle your toes, yet be snug in the heel. Also, look for shoes that carry the American Podiatric Medical Association’s Seal of Approval.

KNOW YOUR FEET
Pay attention to your feet. Changes and/or pain in the feet and ankles are not normal and could indicate a serious foot ailment or circulatory problem. Warning: Self-treatment can turn a minor problem into a major one, making fitness more difficult. Become familiar with your feet and ankles by examining them - before and after - walking. If you notice red spots, swelling, or other abnormalities, including numbness, tingling or burning, consult a podiatric physician as soon as possible.

SOFT SURFACES
Walk on soft ground. With age, the natural shock absorbers (or “fat padding”) in your feet deteriorate, as does bone density, par-ticularly in women. These factors combined make seniors prone to stress frac-tures. Softer ground is more foot-friendly, producing less shock than harder surfaces. If possible, walk on grass or dirt paths that are flat, even and well-manicured.

COLD WEATHER
Avoid walking in cold weather. Cold weather causes numbness, limiting your ability to detect trauma or wounds to the feet. It also makes surfaces harder, exerting undue shock on the feet and ankles. Head to the local mall or walk at an indoor track or exercise facility.

DIABETES
If you have diabetes, use extra precaution. If you suffer from diabetes, you are prone to infection from even minor injuries. Many people with diabetes experience a loss of sensation in the feet, making it difficult to detect injury. Untreated or improper self-treatment of ailments could lead to serious, permanent damage or possible amputation. Check your feet daily for redness, blisters or injury. If you experience any numbness, tingling or have wounds or abnormalities of any kind, see a podiatric physician immediately.

BE SMART
Exercise smart. Establishing an exercise program is a huge undertaking, and even the most minimal injury could “sideline” you for days - even months. Knowing your limit and exercising with caution can ward off injuries and frustration. Set appropriate and realistic goals. Pace yourself, choose an activity you like, increase your exercise program gradually and pay attention to what your body, including your feet, tells you. Drink fluids on hot days or during very strenuous activities, to avoid heat stroke and heat exhaustion.

* The Foot Health Foundation of America recom-mends that you consult a primary care and/or podiatric physician before beginning a fitness pro-gram, especially if you are substantially overweight, physically inactive and become easily fatigued, and/or have a pre-existing foot condition or a family history of heart disease, poor circulation or diabetes.

In Windsor, contact Robert Kalman, DPM, 340 Broad Street, # 301. For appointment call 688-1619.