|
Stepping
Out
|
Arthritis
Today Walking Guide |
|
Before you Start
Before you go, plan ahead to help ensure your walking habit becomes permanent. Eliminate the guesswork about where to go and what to do when your plans must change. Nip your excuses in the bud and keep your plans on track with a treadmill.
> Talk to your doctor or physical therapist. Health-care providers can suggest the plan best suited for you, taking into account your needs and expectations. They also can tell you how to warm up safely and when to avoid exercising a joint.
Yes,
You Cane.
The use of an appropriately selected cane or walking stick can reduce
the pressure on a hip joint by 20 to 30 percent. Pay attention to the
length of the cane and how you plan to use it. The tops of the cane's
handle should reach your wrist when you are standing with arms at your
side. A cane or walking stick should be held on the unaffected side of
the body. |
> The number one ingredient for success when starting any walking plan is a good attitude. Decide to make the most of the challenges presented by pain or mobility limitations by staying positive.
> Drive a few routes. Choose routes in your area of varying length and scenery so you'll know distances and have options planned in case you feel bored one day.
> Go shoe shopping. Start your new walking regimen with a fresh pair of walking shoes. (See
"Which Shoe For You.") And don't forget socks to cushion your feet and prevent blisters.
> Start eating healthier. Opt for nourishing foods and avoid foods high in fats, sugar and salt so your body will have the energy it needs during exercise.
> Choose a few stretches.
Think of walking as a way to warm up your muscles before you stretch them to improve range of motion in your joints. Try a few stretches to take full advantage of your warmed muscles after your walk. (See
"Cool and Stretch.")
> Drink up. Make sure your body is well hydrated. Get in the habit of drinking water throughout the day to keep your tissues healthy.
> Buy a journal. A spiral-bound notebook will do. Simply jot down the date and time you walked, where you went, how far and how fast you walked, whether you included a hill or incline and how you felt before, during and after your walk. Also note whether you stretched after your walk.
> Make an index card. If you usually walk alone, keep an index card with you with your name, address, phone number, emergency contact, blood type, medications you take, insurance carrier and policy number and any other vital medical information. Also, for your own reference, include the phone numbers of a few people you could call for help.
<<PREVIOUS
| NEXT>>
Just-Right
Walking Plan | Before You Start | Tread on Me | Is Your Town Making You Fat? | Cool and Stretch |
Top Walking Questions | 6 Reasons to Stick with
Walking | Which
Shoe for You? | Shoe
Shopping Tips | Tie 'Em
Right | Walk
Better with Great Gear
|
