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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: Visionaries Unite: How the West Coast Conference on Aging is Rewriting the Future of Senior Care The Daily Scan Commentary: The monthly tab for her in-home elder care: $18,000. She can cover it, but how many others can? Los Angeles Times NTI Invests in Community Facilities for Elder Care Nunavut Tunngavik Inc. Nova Scotia Health’s Dignity of Risk Program leading change in caring for older adults living with frailty and dementia Nova Scotia Health Alumni Impact Series: Kevin Ye – Shaping the Future of Elder Care through Entrepreneurship University of Waterloo AI Companions Redefine Elder Care: 3 Ways They Fight Loneliness, Boost Safety And Scale Support Forbes Amid nursing home sector’s press for relief on immigration blockade, new bill emerges McKnight's Long-Term Care News The Care Squeeze: how to have the aged care conversation with your loved ones Australian Broadcasting Corporation Rescue work continues at site of impact near elder care facility in central Israel The Times of Israel Anglican elder care specialist and advocate named to Order of Canada The Anglican Journal Letters to the Editor: Increasingly expensive elder care ‘almost sounds like a conspiracy’ Los Angeles Times BPK student research looks to history to find a way forward for Indigenous elder care Simon Fraser University ‘What they wanted to see’: Rankin Inlet elder facility to welcome 22 residents in April Nunatsiaq News 'Don't open another bed': St. John’s doctor says there's a better way to keep seniors out of long-term care PNI Atlantic News Bay of Quinte Mohawks donate $60K each to Elder Care Home project, Belleville General Hospital Foundation Kingstonist News Video: How the Immigration Crackdown Threatens Elderly Care The New York Times B.C. government close-lipped on watchdog report that finds seniors care is worsening - Vancouver Sun Rural Nebraska town warns of Medicaid cuts’ impact on elder care KOLN | Nebraska Local News, Weather, Sports | Lincoln, NE Hatfield senior citizen accused of indecent assault on sleeping victim at assisted living facility, police say North Penn Now Should we subsidize elder care more? Stockholms universitet Midlands law firm opens Aiken office, adds estate attorney Columbia Business Report Health Caregiving Market to Reach US$ 250 Bn by 2032, Driven by Aging Population Growth - openPR.com Cracks in home care need filling NB Media Co-op A Daughter’s Cautionary Elder Care Tale The Progressive Experts share tips for 'Sandwich Generation' as caring costs them $18k a year — as it happened Australian Broadcasting Corporation Kuwait showcases elder care model at UN forum Kuwait Times No, COVID-19 isn’t over in aged care: why outbreaks persist Aged Care Guide Deputy urges fresh talent to fill elder care gap China Daily Stretched thin: how Australia’s sandwich generation is paying the hidden cost of care Aged Care Guide Elderly care highlighted at China's 'two sessions' Global Times Senior Care Product Market Size & Trends 2025-2035 Future Market Insights A Model for Elder Care? Supported Housing Offers Some Hope for the Future Center for Retirement Research 25 Common Nursing Home Problems—& How to Resolve Them Justice in Aging The Care Squeeze Australian Broadcasting Corporation Organization brings awareness to elderly care resources after incident in Warner Robins - 41NBC News Iran-China relations + China drops tariffs for African countries + Elderly-care robots Mercator Institute for China Studies Half of Kansas nursing home investigator positions are vacant. Residents die waiting for help - KAKE Nursing home and elder-care residents could be hit hard by potential Medicaid cuts The Washington Post Research Groundbreakers: Dr. Roxanne Weiss Is Advancing Elder Care and Delirium Prevention The University of Utah Elder care studies to be diversified China Daily The Robot Revolution: From Assembly Lines to Elder Care – How Automation is Transforming Work and Society. Quantum Zeitgeist China to use AI in elder care as population ages: official The Economic Times Digitalization for Improving Elder Care Asian Development Bank Dual Threats From Trump and GOP Imperil Nursing Homes and Their Foreign-Born Workers Wausau Pilot & Review New long-term care home coming to Squamish BC Gov News We’re Suddenly My Difficult Mother-in-Law’s Full-Time Caregivers. It’s a Nightmare in Ways I Could Never Have Imagined. Slate Magazine Elderly-focussed health care is a demographic imperative Hindustan Times When Elder Care Is All in the Stepfamily The New York Times Elder Care Graduates in Hot Demand in China sixthtone.com A look at elder care initiatives in Northside - The Daily Tar Heel Officials strive for quality elder care China Daily - Global Edition Increasing Women's Workforce Participation in Mexico requires support for Child and Elder Care World Bank Blogs |
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