Walking, one of the most fundamental human activities, is associated with significant improvements in physical and mental health. However, our feet can feel the effects of walking just like any other form of physical exertion. Doctors say that regular physical activity is the key to good health. Unfortunately, many give up on the activity in advance, convinced that it only benefits if it causes exhaustion, and that seems like too much of a bite. Walking is a less intense physical activity, but it also improves health.
The walk begins with the heel touching the ground before the rest of the foot does. The foot stays in one place and stays the same as the rest of the body transforms. Joints in the feet, next those in the ankle and knee, and finally those in the hip, pelvis, and spine, respond to the action first. The last action is a counterbalance motion of the hands.
Benefits of Walking
Since walking is not an exhausting activity and does not involve sudden movements, the risk of injury is exceptionally low. A brisk walk at least three times a week for thirty to sixty minutes activates the entire movement system, circulatory and respiratory, and improves brain function. The health advantages of walking are numerous and varied.
- Cardiovascular Fitness
Heart health, circulation, and the risk of cardiovascular disease can all be improved via regular walking.
- Weight
The older a person is, the more difficult it is to maintain body weight with dietary interventions alone. The same goes for those who have problems with it. Therefore, eventually, in addition to diet, some form of exercise becomes the key motive for these people.
- Vitality of Bones and Joints
Bone and joint health are aided by weight-bearing exercises like walking, which can lessen the likelihood of osteoporosis and arthritis. Walking has many health benefits, including increased mobility and decreased likelihood of injury or fracture.
- Mental Health
Physical activity has rapid and noticeable healing effects. After ten minutes, some patients experience a dramatic uptick in their mood, which typically lasts for the next twenty. Nevertheless, the depressed person still must deal with the issue even if the mood has been lifted temporarily. This is why regular practice is essential.
Effects of Walking on Your Feet
While walking is good for you in general, it may have the following impacts on your feet:
- Soreness
Every time you take a step, especially when you're walking on a hard surface, your feet take an impact and experience pressure. Constant pressure on the feet can cause soreness and even damage over time.
- Plantar fasciitis and heel spurs
Plantar fasciitis and heel spurs are two conditions that can result from overuse or insufficient support of the foot's arches and heels.
- Blisters and Friction
Blisters are caused by friction between the foot and the shoe and can be caused by lengthy periods of walking or by poorly fitting shoes.
Common Foot Problems Caused by Walking
- Blisters
These fluid-filled sacs on the skin can be unpleasant and are the result of friction from walking.
- Corns and calluses
Corns and calluses are thickened patches of skin that form in reaction to constant rubbing or rubbing against another surface. Common sites are the heel and the space between the toes.
- Pain and stiffness
Pain and stiffness in the heels are common complaints, especially upon waking or after extended periods of sitting.
Foot Care Tips
Here are some things to keep in mind when caring for your feet to make sure walking is always a pleasure and a boon:
- Dress Appropriately
Invest in a good pair of walking shoes that fits you well and offers support in the arch, heel, and toes.
- Gradually Increase Intensity
To prevent overuse injuries, especially if you are new to walking or increasing your walking distance, it is best to do it gradually.
- Stretch and Warm-Up
Do some light stretching and a brief warm-up before each walk to loosen up your muscles and lower your chance of pulling a muscle.
- Walking Surfaces
Be Aware of Your Footing Always choose for grass or paths over hard pavement when walking. Cushioned insoles can help reduce the impact of walking on hard surfaces like concrete or asphalt.
- Keep Your Feet Clean and Healthy
Avoid getting a fungal infection of the feet by keeping them clean and dry. To prevent foot fungus, you should wash your feet every day, pat them dry, and then use talcum powder or an antifungal powder.
- Rest
Take breaks from walking to let your feet recuperate, especially if you're suffering any kind of foot pain or discomfort. Take frequent rests, keep your feet elevated, and use ice or cold packs if necessary.
- Professional Help
See a podiatrist if you have any underlying foot issues or persistent foot pain.
DrLuigi
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