One Step at a Time to a Healthier Life

Posted January 4th, 2009 by Dr. Michael Kaye

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As Paul Revere delivered the news that the British are coming, the British are coming, many magazines, on-line articles, and print and television advertisements will soon be delivering their warning cry, The New Year is coming! The New Year is coming!

And with every new year comes the New Year’s resolution. The most common resolution is to lose weight and to get in better shape.

There is no better time to get in shape than the present time. Let’s not wait for the New Year to start. Let’s start now and this time let’s do it the right way.

Before you start any exercise program, it is important to have a complete wellness evaluation consisting of blood work and an EKG. If you’re a Boomer, I would hope that you have had these tests, as well as the other “getting older” tests. If not, I highly recommend making an appointment with your doctor for a battery of tests for baseline purposes.

After you receive a clean bill of health, you can begin an exercise program. The best program to start is a walking program.

With the New Year upon us, our newspapers will boast advertisements for health club memberships and sales on exercise equipment.

If you live in a cold climate, your best choice will be a treadmill. Treadmills vary greatly in price. If you are just starting a walking program, you don’t need a $1000 treadmill. You can purchase a very good treadmill for less than $500. If you use this treadmill so much that you wear out the motor, you are in great shape and you deserve an expensive treadmill. That being said, I do recommend purchasing a treadmill with a cushioned or rubber deck.

Walking requires very little equipment. All you really need is a good pair of shoes. If you walk outdoors, you will also need clothing appropriate for the weather. The benefits of walking include improving cardiovascular endurance, toning muscles of the lower body, reducing the risk of heart disease, and burning calories.

I recommend investing in a new pair of sneakers that fit properly. As we get older, many of us experience problems with our feet. Heel spurs, plantar fasciitis, warts, and changes in toenails can all cause great discomfort. Instead of buying shoes at the local athletic store, consider purchasing your shoes at a runner’s store or a shop that sells special footwear such as orthopedic shoes or shoes for diabetics.

Make sure that you select a shoe that provides support for the arches and extra heel cushioning. The balls of your feet should rest at the point where the toe end of the shoe bends during walking. When trying on shoes, wear them for at least 10 minutes while at the store.

The following is the walking program I prescribe to my patients:

Week One - Walk 10 minutes a day. I literally mean 10 minutes. Step out your front door, look at your watch and begin walking. After five minutes, walk back to your house. If you are using a treadmill, just walk 10 minutes.

Weeks Two and Three - Walk 15 minutes per day for two weeks. Again, walk 7.5 minutes away from the front door, then turn and walk back for 7.5 minutes.

Weeks Four, Five and Six - Walk 20 minutes per day for 3 weeks following the same principle as described above.

Weeks Seven, etc. - Walk 30 minutes per day for 4 weeks.

Instituting an incremental walking program allows you to experience the benefits previously described while avoiding injury because you are starting slowly.

I am often asked, “Do I have to walk every day?”

I suggest walking 5-7days per a week, with 7 days being preferable.

If you are starting or returning to a walking program, avoid walking on hills or raising the grade on the treadmill. Doing so may cause injury to your ankles, knees, and/or hips.

Additional walking tips:

Don’t forget to move your arms while you walk. Some people have a tendency to forget to use their arms, keeping them at their sides. Moving/pumping your arms increases the intensity of your walk. As you improve, you can begin to walk with dumbbells to strengthen your arms while you walk. Walking with weights will also increase your heart rate. You can expect some soreness if you are just starting an exercise regime. Soreness in the calves and thighs is to be expected. If the soreness lasts longer than two weeks, visit your doctor for an exam to rule out any true dysfunction or injury.

Problems with the foot, ankle, knee and/or hips can cause an imbalance in every step, creating further pain and dysfunction to other parts of the body. It’s time to see your doctor if you have pain that lasts more than two days, or if you experience chest pain, jaw or arm pain, or pain involving the feet, hips, or knees.

Walking is a great exercise because it allows you to multi-task. I often read while on the treadmill (I hold on to the side bars). I have watched instructional/motivational DVD’s, movies and TV shows. When I walk around the park, I listen to presentations on an iPod. Walking is also fun because it’s an activity you can do with your children or partner.

In the words of cardiologist Paul Dudley White, “A vigorous five-mile walk will do more good for an unhappy but otherwise healthy adult than all the medicine and psychology in the world.”

Have a great time walking. You can improve your health — one step at a time.