Walk Your Way to Better Health in 2022

At Pasco Hernando Foot & Ankle, we know that getting more exercise is a popular resolution many of our patients make for the New Year. Walking is one of the simplest, safest, and easiest ways to accomplish this goal. Some benefits of walking for fitness include:

  • Doesn’t require expensive equipment or a club membership—just a good pair of walking shoes

  • Not weather dependent; done indoors or outside

  • Burns calories and raises heart rate

  • Helps improve mood and mental health

  • Can do alone or with others

  • Reduces the risk of many diseases, including diabetes, heart disease, arthritis, and high blood pressure

  • May help you lose weight or maintain a healthy weight

Getting Started

It’s always a good idea to check with your doctor before starting a new exercise program. It is especially true if you have been inactive for a while or are over 65. In addition, you should schedule an appointment with our podiatrist, Dr. Lawrence J. Kales, to see if there are any special accommodations needed if you have a chronic foot problem such as bunions or weak ankles. In some cases, the podiatrist may prescribe a custom orthotic device to help improve foot function and comfort while walking.

Next up is a decent pair of walking shoes. The foot doctor may also recommend styles and features that will be best for your feet. If you already have walking shoes, examine them to ensure they are no worn areas. You should not be able to bend a walking shoe in half completely. Other signs that it’s time for a new pair include worn-off tread, stretched-out heel counter, and compacted insoles. It’s best to shop at a sports shoe store and work with a sales professional to get the best shoes to support your feet.

Staying on Track

Choose a walking plan that suits your current fitness level. You’ll want to strive to work up to 30-60 minutes a day, 4-5 days a week. Start gradually and increase your speed and distance as you feel able. Maintain good posture and form while you walk to help avoid injury.

Finding ways to stay motivated is essential for long-term success. Remember, it takes at least 30 days to form a new habit. Some tips to try:

  • Enlist a friend to walk with you

  • Mark the calendar in red on days you walk

  • Plan a reward for when you reach a certain benchmark—a new audiobook when you reach 45 minutes a day, for example

Finally, if your feet or ankles hurt from walking, contact our Hudson office by calling 727-868-2128 or 352-683-5799 to get your feet examined and determine the source of your pain.

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