Josephine had a weakness for driving everywhere, even to shop entrances and making purchases without alighting from her car.
She barely took walks.
Many circumstances stalled her from taking walks and she asked me to help out.
We had a session where she shared with me some circumstances she was battling with.
I thereafter shared with her tips to kit up and walk it off by:
1. Fight the skin graze.The combination of sweat, movement, and clothing can graze your skin leaving it raw and irritated.
This can be prevented by applying petroleum jelly.
Use it on your thighs, neck, arms, around your sports bra.
2. Stop blisters before they start by pairing properly fitting shoes with socks that fit snugly without sliding.
If sore spots do pop up, cover them up with padded plasters to relieve pain, speed healing, and prevent new irritation.
3. Ultimately, you will want to build up to 30-60 minutes of walking most days of the week.
If you have not worked out in a while, then just start from where you are.This could mean fitting in 10 minutes of motion each day.
Each new week, boost that daily total by 5 minutes.
This slow, steady step up gives your body a chance to adapt, reducing your risk of injury as you get fitter.
One of the great things about exercise in general but especially with walking is that it really can be cumulative during the day.
If you feel overwhelmed by a 30- or 60-minute total, break it up into three 10-minute segments.
You will burn just as many calories and get the same health benefits with less stress on your schedule.
At first, keep your pace comfortably challenging; you should be able to speak a few sentences, but not carry on a lengthy conversation without effort.
Maintain this steady program, you will build endurance and you will notice that you can naturally walk faster with less effort. Just like I do.
4. Calm aches and pains.
With any new routine, a small amount of soreness comes after.
Your calves might feel tight the day after.
For minor muscle aches, use ice packs.
Take a day off if soreness alters your gait or limits your movements, or if your aches occur around your joints rather than just in your muscles.
Pain directly behind your kneecap, around your achille’s tendon, or in your ankles or hips could mean you are pushing harder than you should.
I will be sharing more subsequently. Do keep tabs.
I love your, I love your health.
Your favourite family physician,