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Posts for tag: walking

By Crofton Podiatry
November 06, 2018
Category: foot exercises
Tags: walking   toe exercise  

The shortest days of the year are approaching, and you can definitely feel it. If you’re one of the many folks who have long commutes, there’s a good chance that you leave for work in the dark and you get back home in the dark.

This might lead to a lower likelihood of going outside to get a few more steps into your day. The dark and cold of the night might make you want to stay indoors. Instead of taking the long route home, you might opt for the quickest and most direct path.

So how can you find ways to include more physical activity in your day? How about you do it while at work? Try some of the following exercises, depending on what your workspace allows:

  • Foot circles: Raise one or both feet and make circles with your feet, rotating at your ankles. If you raise both feet high enough, you might even get an abdominal workout!
  • Point and Flex: Raise one or both feet and spend 5 seconds each, pointing and flexing. Add a toe exercise by spreading the toes when you flex the feet.
  • Squats: If you have a private or semi-private cubicle (or maybe even if you don’t!), set a goal of how many squats you want to do in a day. Maybe just 50 or 100. Then take quick breaks to do 10 at a time. It’s a quick and easy way to prevent from sitting too long. Be sure to plant your heels down firmly to do them properly.
  • Air Chair: As you write an email or chat, challenge yourself to do an air chair for the duration of your message.
  • Heel raises: If you have a sit/stand desk, do some heel raises as you work or during quick breaks. You can also do some tip-toe walking when you go to the water station to hydrate.
  • Walking or climbing breaks: If your lunch is an hour, try spending some of that time walking outside or climbing stairs. Additionally, challenge yourself to take stairs if you have meetings with coworkers on a different floor.

You can do these exercises as often or as little as you want. If you tend to forget the time as you work, set an alarm every 30 min to an hour to make some part of your body move. Get up to get water, go to the bathroom, or take some deep breaths while stretching.

If you notice any pain or discomfort while doing these exercises, make an appointment at Crofton Podiatry with our board-certified podiatrist, Dr. Brad Toll. We use the latest treatment options to take care of all of your foot and ankle care needs. Our podiatry team at our serves the Crofton, MD area as well as the surrounding areas of Gambrills, Odenton, and Bowie.

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By Crofton Podiatry
October 24, 2018
Category: exercise
Tags: swelling   Gout   stretch   walking   orthotic   comfortable shoes   obesity  

It’s easier than ever to lead a sedentary lifestyle. Most people work at a job where they sit for most of the day, the latest movies are readily accessible without even leaving the comfort of your home, and there are even robots that will vacuum the house for you! Yes, it’s convenient, but is it also making us less healthy?

If you feel that you have begun to lead a more sedentary lifestyle, it may be time to reassess how much time you spend engaging in physical activity. One easy way to do this is to incorporate a brisk walk into your day, on the treadmill or around your block. You can use this time to clear your head, meditate, talk to a friend, or listen to an audiobook. Plus, your body will thank you!

Benefits of Walking for Overall Health

  • Walking can help you manage your weight. You can power walk or walk for longer periods with inclines to help you burn more calories for weight maintenance or weight loss. Maintaining a healthy weight can reduce the risk of developing other health problems.
  • It can improve your mood and help you de-stress. Take meaningful and controlled strides to help you feel grounded.
  • Strengthen your bones and muscles; engage your tendons and ligaments; get your blood pumping.
  • Reduce the risk of cardiovascular disease and high blood pressure by exercising your heart.

Benefits of Walking for Foot Health

  • Strengthen the bones and muscles of the feet and ankles.
  • Increase flexibility and stability in the muscles, tendons, and ligaments.
  • A healthy weight can reduce the risk of obesity, which can put a lot of strain on the feet and ankles.
  • Increase circulation and reduce swelling. (For those who have gout attacks in the joints of the feet, walking encourages circulation, which can help reduce the pain due to uric acid build up.)

Tips for enjoying your walks:

  • Make sure to wear comfortable and supportive shoes, with socks! If you need extra support, our podiatrist can assess your orthotic needs.
  • Warm up and loosen up stiff muscles before you set out on a brisk walk.
  • Stretch after each walk to cool down and encourage muscle recovery.
  • Start slow, but challenge yourself to gradually take slightly faster walks.

If you notice pain or a problem with sensation when you walk, our board-certified podiatrist, Dr. Brad Toll, can properly assess your foot and ankle problems. Make an appointment today at Crofton Podiatry by calling (410) 721-4505 or contacting us online!  Dr. Toll and his dedicated staff look forward to serving you at our Crofton, MD office, which also serves Gambrills, Odenton, and Bowie areas.

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By Crofton Podiatry
May 18, 2017
Category: Foot Care Tips
Tags: walking   steps  

Walking is the best exercise for your feet. It is safer than many other sports, but the benefits can be similar. However, getting steps in isn’t always easy or necessarily fun. So how do you incorporate more activity into your day? Here are some creative and sneaky tips for reaching your step count goals!

Don’t be afraid to ask for help:

  • Use a pedometer or activity tracker. If you don’t have one, you can get one pretty easily. It doesn’t have to be fancy; it just needs to tell you the number of steps you’ve taken. It surely beats having to manually count your steps!

  • Set reasonable goals and have accountability. Start slow and low and increase as you get more comfortable with walking. Additionally, try to partner with a buddy or online group so that people will keep you motivated and accountable for reaching for your goals.

Trick yourself into taking more steps:

  • “Forget” to bring something from upstairs or from another room. Don’t necessarily wait to need multiple items to go to another area. If you’re cleaning, apply the cleaning spray and then walk back to get paper towels. Not only will you let the spray work a bit longer, you’ll work in more steps!

  • Park far way from where you need to go. Not only will finding a spot be easier, you’ll have to put in more steps!

Work at a desk all day? Find excuses to move:

  • Get a smaller cup for water or other drinks so that you have to go back to the kitchen for a refill. Remember to drink plenty of water each day to stay well-hydrated!

  • Use the bathroom at the other end of the hall instead of the one closest to you.

  • Got a meeting on a different floor? If it’s possible, take the steps to that next meeting.

  • Instead of calling or messaging your coworker, walk over to their desk. Get some facetime and increase your step count!

Do you have problems walking or reaching your step count due to pain? Come see our board-certified podiatrist, Dr. Brad Toll at Crofton Podiatry. Make an appointment by calling (410) 721-4505 to get assessed and properly treated so that we can keep you stepping. Our team is ready to assist you at our Crofton, MD office, which also serves the surrounding Gambrills, Odenton, and Bowie areas.

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2411 Crofton Lane, Suite 25
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Podiatrist - Crofton, Crofton Podiatry, 2411 Crofton Lane, Suite 25, Crofton MD, 21114 (410) 721-4505