Walking advice for seniors

Walking for just 30 to 60 minutes, four to six days a week will help improve osteoarthritis and decrease the risk of getting it. The chances of getting heart disease, hypertension, diabetes and obesity are also reduced. Walking is the top recreational sport for seniors. It's easy to do, and can be very enjoyable!
Many seniors may be scared to start an exercise program because they are worried about injury. But the health benefits of exercise far outweigh that small risk of injury. Walking is considered one of the best forms of exercise because it's safe, cheap and easy. Unfortunately, foot problems can often prevent seniors from starting or continuing with a walking program. Here are some essential tips to help avoid foot problems when walking:
1. Choose the right shoe. Make sure the shoe is supportive and bends only at the toes. The shoe should also be stable, but comfortable with no slipping at the heel.
2. Buy shoes in the afternoon. Feet swell during the day and it is better to fit your shoes at this time. The only exception to this rule would be if you always do your walks in the
mornings.
3. Start slowly with an easy pace. Try a short walk of 15
minutes and gradually increase the time each day.
4. If you haven't walked before, make sure you start on a flat, soft surface. A great surface to start on is a level, dirt path. Don't jump into climbing hills until you build some
endurance.
5. Warm up before walks. Gentle stretching before and after walking can improve circulation and prevent injury. Be sure not to over stretch though.
6. Avoid walking in bad weather. Cold, wet weather makes surfaces slippery and hard and decreases visibility. Muscles can become tight and the feet can become numb, increasing the chance of injury.
7. Walk in well-lit places. The darker the trail or road, the more difficult it is to see and the higher the chance you will have of tripping, falling or twisting an ankle.
8. Don't walk through pain. As soon as you notice a foot problem, stop walking. If you continue walking with an injury you could be making the problem worse. If a few days of rest does not resolve the problem, see a podiatrist.
9. Avoid cotton socks. These are not appropriate for exercise. Synthetic or wool socks will help wick moisture away from your feet as you walk. This will decrease your chance of fungal infections, excess rubbing or blister formation.

Specialist walking socks are a must... even if you're just doing the odd walk for some exercise. I get my walking socks from Sporttek: Walking Socks

Sporttek are providers of high performance equipment for outdoor enthusiasts. Their website can be found at: www.sporttek.co.uk