Posts for category: Exercise
ATTENTION LADIES (and all you men looking to slim down in these next few months)
Summer is coming up quick and everyone is getting back into their workout routines! Here are a few ideas for low impact cardio exercises so you don’t end up with new or worsening foot pain!
Elliptical – Get a great cardio workout while also stretching out the bottom of your foot. Take long full strides and using your arms as well will give you the most out of your elliptical workout.
Row machine – The rower is a great way to build strength and endurance without putting any strain on your lower extremity. Add resistance or go for speed and distance; either way you’ll definitely get a good sweat going!
Stationary bicycle – This one is my favorite! Adjust the seat to the perfect height to allow more or less extension of your leg depending on what your knees can handle. Usually, lining the seat height up to your hip while you are standing will give you a good idea of where to start.
Being able to do cardio without pounding down on your feet is a big advantage! All of these options have different resistances to challenge you day to day as well! Don’t forget to always stretch extensively before and after exercising to make sure your ligaments and muscles are ready to go. Make working out a consistent thing in your life and you will not regret it.
You’re not alone. Many people began the new year with health and wellness goals, which are great ways to live a happy and healthy lifestyle. Before you walk through the doors of the gym or begin the exercise program at home, have you considered whether your feet are ready for the journey? If you haven’t had a recent checkup, or if you’re still experiencing foot pain, hit “pause” on your fitness plan. We’re excited for you to hit your goals, but the doctors at Gentle Touch Foot Care also want to see you avoid a sports injury.
If you’re beginning a new workout class or fitness routine, do some research. Learn which type of shoes work best, which stretches to do before and after the workout, the types of exercises and pace of the class, and any equipment that you may need to bring on the first day. Knowing these details in advance can help you feel a bit more comfortable; it can also let you know if this is the best class for you as a beginner. Talk to friends, too!
Make an appointment
We get it — you’re ready to work towards your goal now! Resist the urge to skip out on a health check. If you’re pain-free, it’s still a great time to speak with your podiatrist and receive advice on how to care for your feet and ankles while starting a new exercise routine. If you’re currently experiencing pain or recently recovering from an injury, listen to the advice of your podiatrist. They’re trying to help you prevent the pain from worsening or causing another injury.
Bring your support
Friends are great, but we’re also talking about any supportive materials or devices you may need for your feet or ankles. If you have orthotics for your sports shoes, use them. If you have an ankle brace, don’t forget this, too.
Make an appointment with our doctors, Bruce Theall, DPM, and Priscilla Seshie, DPM, so we can make sure you’re ready to start your fitness plan worry-free. Call us today at 973-673-3668. Our office is located at 310 Central Avenue East, Orange, NJ, 07018.
The bone chilling winter weather can bring on a welcoming challenge to exercise buffs everywhere. Many people, understandably, want to hibernate in colder weather. But for some people winter is not an impediment but an opportunity to push ourselves a little harder to run, bike and even swim outside. Outdoor exercise might save you the price of a gym membership and as long as your careful, offers benefits for body and mind. For one thing , outdoor exercise can help fend off seasonal effective disorder. The feeling of being miserable due to being confined in the winter. Getting outside can brighten your outlook on things. The greater the light in your environment, the more serotonin releases in the brain, and that is known to be a very potent mood regulator.
Aside from the cool winter air getting into your lungs while exercising being quite refreshing and stimulating. Running outdoors can also be extremely invigorating. The benefits of outdoor winter exercising is also physical. Exercising in the cold requires extra exertion to raise your body temperature, burning more calories than comparable exercising indoors. Wind resistance adds an extra challenge. Exercising outdoors also means avoiding gym germs, due to the fact of several people sweating in close quarters, using the same equipment and lockers rooms making gyms a good place for picking up potential pathogens. To avoid such pathogens getting dressed properly from head to toe and getting out in the fresh air will help keep you away from the potential of picking up someone’s cold in the gym during the winter.
While enjoying your outdoor winter exercising it is important to keep you feet and ankles healthy, which act together as accelerators, steering, brakes, and shock absorbers during winter exercising. Without warm, dry clothes, any wintertime outdoor activity is a potential health risk so making sure you have the proper gear on is essential. Proper footwear--insulated, waterproof boots or shoes--is as important as coats, hats, or gloves in the outdoors during the winter. Socks are also important. Podiatric physicians recommend a single pair of thick socks made of acrylic fibers, or a blend including them, that "wick" away moisture caused by perspiration in the boot. Feet soaked in snow should get back indoors quickly. In sub-freezing temperatures, soaked feet are in immediate danger of frostbite, a serious, painful condition that can result in loss of toes. Although there are some risk exercising in the cold, those risks are much smaller if your re properly prepared. Don’t let the bitter chill of the winter stop you from your daily regime of exercise, get out there and tackle the day.
Warmer weather is on its way! After being cooped up all winter, it’s time for you and your family to get outside and burn off some energy. Getting on your feet and participating in outdoor activities doesn’t just keep you and your family healthy, it also gives you a chance to bond!
Playing tag and chase is a great way to stretch your legs, and for the children in your family (and you) to beat those winter blues. You could also organize relays or races. Activities for children that involve running, jumping or hopping get their hearts pumping and adrenaline rushing in a way that only outdoor activities can accomplish!
Try organizing a potato sack race using sacks, pillowcases or laundry bags. Have one person at a time put both feet into the sack, hop around a marker, come back, then tag the next person on the team so that they can start hopping! The first team to have every player complete the race is the winner.
If you’re looking to do something with less running, pick up some sidewalk chalk from your local grocery or pharmacy. Encourage your kids to create masterpieces of their own on your driveway or sidewalk. Make sure to take a few pictures before the spring showers wash it all away!
Participating in outdoor activities can really take a toll on your feet and ankles. Make sure you and your children have the proper footwear and are monitoring your feet. If an injury does occur, call Gentle Touch Foot Care at (973) 673-FOOT to schedule an appointment with Drs. Theall and Sam, or visit our website.