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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: '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 Opinion | Why the Caregiving Crisis Is Driving Scholars Out of Higher Ed The Chronicle of Higher Education Seniors' podcast aims to ease loneliness by sharing inspiring stories from nursing home residents ABC News 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 Suspected gunman in Croatia nursing home killings charged on 11 counts, including murder Yahoo News Canada With dementia rates projected to rise, northerners call for better elder care in Nunavut Nunatsiaq News 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 Older adults and population aging statistics Statistique Canada Eskasoni, Province Celebrate Opening of New Long-Term Care Home Government of Nova Scotia Meet Lorraine Breuer, 2024 Hall of Honor inductee McKnight's Long-Term Care News Suspect detained in Croatia after ‘savage’ shooting at senior’s home kills 6 South China Morning Post Senior and Older Adult Resources Cash Advance Payday Loans Hamilton 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 Croatia: Several dead in nursing home attack DW (English) Seniors Recreation & Things to Do City of Toronto Could a robot keep grandma company? UBC IDEA lab experiments with AI for elder care - Ubyssey Online Reshaping Senior Care: Accessibility, Affordability and Trust | Panel discussion at TOI Right to Excellen The Times of India 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 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 Senior hospitalized with multiple infections suffered neglect in care home, children allege - CBC.ca 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 Facing Financial Ruin as Costs Soar for Elder Care The New York Times Frailty Coordinator Lauren Jefferson supports seniors in their health care journey Nova Scotia Health Authority Hiring An Elder Law Attorney Forbes Australia looks to digital strategies for better elder care BioWorld Online Personal Conflicts, Even Violence, Are Not Uncommon in Long-Term Care The New York Times Seniors spend thousands on dental work, suffer in pain or wind up in ERs. Will Canada's plan help? CBC News Family sues South Bay nursing home after 98-year-old beaten to death KTVU FOX 2 San Francisco OMHHyperLocal World Brain Day Struggles And Hope Of Abandoned Elderly Patients With Dementia At SHEOWS Onlymyhealth Unsung Heroes: How Elder Care Leans on Singapore’s Women Think Global Health Indian elderly need people to talk to, places to go to and feel needed, says Asheesh Gupta, founder of Sa The Times of India The choice is clear on aged care reform National Seniors Ontario Breaks Ground on Long-Term Care Home in Scarborough Government of Ontario News Nursing home reform could move to the ‘side burner’ with Harris focused on reproductive rights McKnight's Long-Term Care News Connecting Ontarians to The Tools They Need to Stay Healthy This Respiratory Illness Season Government of Ontario News Croatia shooting: Gunman opens fire inside elderly care home killing at least five people Evening Standard No prison for a nursing home owner who sent 800 residents to ride out a hurricane in squalor Yahoo! Voices Mental health of older adults World Health Organization (WHO) Blue Haven Bonaira aged care home sold for $95 million after pushing Kiama Council into heavy debt ABC News |
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