Adelaide Hills Family & Sports Podiatry Centre

Walking Tips For Seniors

TIP WHY HOW

Warm up and cool down Stretching improves circulation and decreases build-up of lactic acid - the chemical byproduct 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.

Choose proper footwear Buying shoes is the only real expense 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. Look for a shoe that is stable, well cushioned; enables you to walk smoothly and comfortably, and allows enough room to wiggle your toes, yet be snug in the heel.

Pay aftention to your feet Changes and/or pain in the feet and ankles are not normal and could indicate a serious foot problem 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, swellings, or other abnormalities, including numbness, tingling or burning, consult a podiatrist as soon as possible.

Walk on soft ground With age, the natural shock absorbers (or 'fat padding') in your feet deteriorate, as does bone density, particularly in women. These factors combined make seniors prone to stress fractures. Softer ground is more foot-friendly. If possible, walk on grass or dirt paths that are flat, even and, if grass, well mown.

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 more shock to feet and ankles. Cold weather causes numbness, limiting your ability to detect trauma or wounds to the feet. It also makes surfaces harder, exerting more shock to feet and ankles. Head to the local indoor shopping centre, or walk at an indoor track or exercise facility. Even walking around the house is better than not walking at all.

If you have diabetes, take extra care If you have diabetes, you are more 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. Check your feet daily for redness, blisters or injury. If you experience any numbness, tingling or have wounds or abnormalities of any kind, see your podiatrist immediately.

Exercise smart Establishing an exercise program is an important undertaking. Knowing your limit and exercising with caution can ward off injuries and frustration. Set appropriate and realistic goals. Pace yourself, choose an activity that you like, and increase your program gradually. Drink fluids on hot days or during very strenuous activities, to avoid heat stroke and heat exhaustion.

Warm up and cool down	Stretching improves circulation and decreases build-up of lactic acid - the chemical byproduct 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.
Choose proper footwear	Buying shoes is the only real expense 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. Look for a shoe that is stable, well cushioned; enables you to walk smoothly and comfortably, and allows enough room to wiggle your toes, yet be snug in the heel.
Pay aftention to your feet	Changes and/or pain in the feet and ankles are not normal and could indicate a serious foot problem 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, swellings, or other abnormalities, including numbness, tingling or burning, consult a podiatrist as soon as possible.
Walk on soft ground	With age, the natural shock absorbers (or 'fat padding') in your feet deteriorate, as does bone density, particularly in women. These factors combined make seniors prone to stress fractures. Softer ground is more foot-friendly.	If possible, walk on grass or dirt paths that are flat, even and, if grass, well mown.
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 more shock to feet and ankles.	Cold weather causes numbness, limiting your ability to detect trauma or wounds to the feet. It also makes surfaces harder, exerting more shock to feet and ankles. Head to the local indoor shopping centre, or walk at an indoor track or exercise facility. Even walking around the house is better than not walking at all.
If you have diabetes, take extra care	If you have diabetes, you are more 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.	Check your feet daily for redness, blisters or injury. If you experience any numbness, tingling or have wounds or abnormalities of any kind, see your podiatrist immediately.
Exercise smart	Establishing an exercise program is an important undertaking. Knowing your limit and exercising with caution can ward off injuries and frustration.	Set appropriate and realistic goals. Pace yourself, choose an activity that you like, and increase your program gradually. Drink fluids on hot days or during very strenuous activities, to avoid heat stroke and heat exhaustion.