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Elder Care Information |
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Exercise Walking For Seniors: Preventing Foot Problems
Exercise has a very important role in the general health and the quality of life of everyone, but especially in seniors. Seniors who walk tend to look younger, sleep more soundly and have fewer visits to the doctor. Walking for 30 to 60 minutes four to six days a week will help improve osteoarthritis and decrease the risk of osteoporosis, heart disease, hypertension, diabetes and obesity. Walking is the top recreational sport for seniors. Although many seniors may be scared to start an exercise program because they are worried about injury, the health benefits of exercise outweigh the risk of injury. Walking is considered one of the best forms of exercise because it's safe, cheap and easy. Unfortunately, foot problems can prevent seniors from starting or continuing with a walking program. Follow these 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 from side to side. If you can twist the shoe or fold it in half, it is too flexible. The shoe should have enough wiggle room for the toes, yet be snug enough to keep the heel from slipping. 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. Make sure your foot is measured at the store to obtain your correct size. Feet change size over time. Most feet lengthen and widen over the years, increasing the shoe size. Don't assume you've always been the same shoe size. 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. But, don't over stretch. If you haven't stretched before, be careful not to over do it. This can lead to injury. 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. Examine your feet after the walk. Look for areas of irritation, red spots, blisters or areas of swelling. Self- treating can turn a minor problem into a major problem. Consult a podiatrist if a problem persists. 8. Avoid cotton socks. The white cotton socks you've been told to wear all these years are not appropriate for exercise walking. 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. 9. 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. 10. 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 you feel it's necessary to continue your exercise program, try using a stationary bike while you give your foot a rest. If a few days of rest does not resolve the problem, see a podiatrist. Christine Dobrowolski is a podiatrist and the author of Those Aching Feet: Your Guide to Diagnosis and Treatment of Common Foot Problems. To learn more about Dr. Dobrowolski and her book visit http://www.skipublishing.com. For information on foot products to keep you walking, visit http://www.northcoastfootcare.com.
MORE RESOURCES: DSU launches program to train elder care workforce 1150AM/101.7FM WDEL 'Failure of government': Nunavut elder care needs to be brought home, federal minister says - CBC.ca Kamala Harris vows to revive Biden’s defeated ‘care economy’ plans The Washington Post MLA presses government on status of elder-care home work Nunatsiaq News Quebec is 'one minute to midnight before a collapse of the elder-care system,' provider says Montreal Gazette Abuse of older people World Health Organization (WHO) Considerations When Offering Senior Care Dining Times i Advance Senior Care Home-based dementia day care service seeks hosts Yahoo Canada Shine On Seniors' podcast aims to ease loneliness by sharing inspiring stories from nursing home residents ABC News With dementia rates projected to rise, northerners call for better elder care in Nunavut Nunatsiaq News Suspected gunman in Croatia nursing home killings charged on 11 counts, including murder Yahoo News Canada Long-Term Care, Retirement Home and Elder Care Lodge Resources Haliburton, Kawartha, Pine Ridge District Health Unit Norbert Health and Lumina Care Announce Strategic Partnership to Transform Elder Care through AI Technology Business Wire Eskasoni, Province Celebrate Opening of New Long-Term Care Home Government of Nova Scotia Senior and Older Adult Resources Cash Advance Payday Loans Hamilton Suspect detained in Croatia after ‘savage’ shooting at senior’s home kills 6 South China Morning Post A fire, two deaths and the business of elder care in India Al Jazeera English Canadian grad's elder care app wins Apple's Swift Student Challenge, earns Tim Cook's praise MobileSyrup Meet Lorraine Breuer, 2024 Hall of Honor inductee McKnight's Long-Term Care News Seniors Recreation & Things to Do City of Toronto Croatia: Several dead in nursing home attack DW (English) Kenora site chosen for new Wiigwas care home NWONewsWatch.com Could a robot keep grandma company? UBC IDEA lab experiments with AI for elder care - Ubyssey Online Whatever Happened to All Those Care Robots? The Atlantic Automation Solutions for an Aging Society: The Future of Elder Care A3 Association for Advancing Automation Older people’s risk of abuse is rising. Can an ad campaign protect them? The Conversation Indonesia When Families Fight Over a Relative With Dementia, It’s Time to Call in the Mediator The New York Times Sponsored: Winnipeg’s home-style elder care cottages Winnipeg Free Press Creating 'centres of excellence' will help improve senior care in hospitals, says health minister CBC.ca A gunman has killed 6 people including his mother at a nursing home in Croatia, officials say The Associated Press Health System News Transforming Elderly Care with the Hospital Elder Life Program Ontario Hospital Association Perley Health Foundation reaches $10M goal to transform elder care Ottawa Business Journal Alyssa Renk: State must do something to support elder care Winona Daily News Global Elder Care Services and Assistive Devices Market Forecasted to Reach $1.1 Trillion by 2028 Yahoo Finance Opportunities and challenges of integrating artificial intelligence in China's elderly care services Nature.com Ontario Building New Hospital in Moosonee Government of Ontario News Elderly Care Market To Reach USD 1,902.7 Billion By 2032 Report By DataHorizzon Research GlobeNewswire Palliative Care Bereavement Program - Central Zone Nova Scotia Health Authority Frailty Coordinator Lauren Jefferson supports seniors in their health care journey Nova Scotia Health Authority Hiring An Elder Law Attorney Forbes FPT Health Ministers’ Meeting Ends In Disappointment With No Immediate Action For Struggling Workers SEIU Healthcare Ontario Celebrates Opening of Long-Term Care Home in Long Sault Government of Ontario News CTV National News: Raising the alarm on elder care CTV News Windsor Personal Conflicts, Even Violence, Are Not Uncommon in Long-Term Care The New York Times Council of Seniors appoints new Executive Director CKPGToday.ca Facing Financial Ruin as Costs Soar for Elder Care The New York Times Family sues South Bay nursing home after 98-year-old beaten to death KTVU FOX 2 San Francisco |
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