According to Heart Research UK there are loads of reasons to get out and about on your feet this summer. For instance, walking helps keep your heart healthy because it improves your fitness levels and keeps your weight down – and it can help reduce stress and save money on transport costs too.
There are also benefits that you may not have heard of. For example US experts claim walking may help your brain shrinking when you get older, which may help prevent age-related mental decline. Harvard University researchers also suggest walking an hour a day may help reduce your risk for breast cancer, while Pittsburgh-based experts say the speed you walk at is important, as the faster your pace, the longer you might live.
To get you into the habit, Heart Research UK has come up with some handy tips, including the following:
- Get competitive with friends, family and colleagues by logging your steps, miles or walking routes over the week. At an average speed of 3.5 mph it takes only 17 minutes to walk a mile, so take a brisk walk at lunchtime and clock up an extra five miles each week. At around six calories per minute you'll be burning up an extra 500 calories each week
- Add more foot mileage by walking to work, parking further away or getting off the bus a stop earlier. Walk to colleagues' desks instead of emailing them and take the stairs when you can. You'll be surprised at how much ground you can cover in a day and how quickly you see improvements in energy, alertness and your waistline.
- Many children are falling short of their recommended 60 minutes of physical activity every day so walk your children to school whenever possible. Make it fun by trying to name all the different trees, flowers, bushes or birds on the way. Walking two miles each school day will mean 380 miles covered in a year, which is further than the entire length of the English Channel.
- If you fancy a personal challenge, then how about participating in the Bupa Great North Run taking place on 16th September. This is a challenging 13.1 mile spectator lined course starting in Newcastle and finishing at the picturesque coastal South Shields.
If you do form a regular walking habit, it’s also important to take care of your feet. According to The Society of Chiropodists and Podiatrists, there are a few rules you should follow to keep your feet fighting fit:
- When buying shoes for walking, make sure you can wiggle your toes a little – leave 1cm of room from the top of your longest toe at the end of your shoe. Try on both shoes and walk around the shop to make sure they don’t pinch or rub.
- Always wear socks to reduce the risk of fungal infection and blisters. The best are ones made from synthetic materials which are designed to wick sweat away from the skin, as they don’t absorb moisture like 100% cotton socks, and keep the feet drier.
- Blisters are painful, fluid filled lesions caused by friction from ill-fitting shoes, excessive moisture, or wrinkled socks against the skin. To prevent them, keep your feet dry, always wear socks as a cushion between your feet and your shoes and always wear properly fitting shoes. If a blister does occur, never pop it.
For more help with athlete’s foot, corns, blisters, hard skin and other foot problems, pop into your local pharmacy and ask the pharmacist to recommend products that can provide relief.
