By: Michael Daigle, Canadian Certified Pedorthist

Walking for exercise no matter the season is a great way to get your heart rate up and put some colour in your cheeks. Walking is highly under-rated as exercise but in fact is much easier on your joints than running. It is estimated that the ground reaction forces can equal 1 ½ times your body weight; it is more than three times that when running. Also if you walk for just 30 minutes 4 to 5 times a week you will undoubtedly lose weight in the process of reducing the risk of heart disease or diabetes.

Walking or hiking on winter roads and trails can be treacherous, especially if there is a layer of ice under the snow. There are many ice gripping devices available that attach to the soles of footgear to provide greater traction and reduce the possibility of slipping. They cost around $20-$30 and can save your life. A fall can be serious and result in a broken ankle, knee or hip. So be careful, reduce the risk! A new trend these days is Nordic walking, which is likened to cross country skiing because you carry two poles for balance and upper body workout. Using a hiking stick with a metal grip on the end can increase your stability too.

Winter walking boots should be water resistant and have good gripping soles. Certain brands use a softer soling material that doesn’t become rock hard in minus 8-10 degree weather. Grab your favourite pair of winter sport socks and go to a reputable shoe store, sport outfitter or foot clinic to be properly fitted for width and length of your feet. Take them home and wear them around the house for an hour to determine if they feel as good as they did at the store. If they don’t it won’t be a problem to exchange them for a different size. I prefer hiking boots because they support the ankle, have stiff rocker soles with big treads or cleats that will provide lots of traction. Some are lined with a waterproof material. Dress for the weather in layers to stay warm, and wear reflective clothes if walking at night. Wear warm athletic socks that will wick properly, and finally find a friend to go walking with; it is more fun with someone you can talk to and motivate each other. Avoid wearing earbuds that don’t allow you to hear traffic around you. Start easy and build on your endurance but if you experience any chronic joint or muscle pain you should consult your family doctor about it. Don’t forget to stay hydrated.

Questions?
Call: Mike at Maritime Foothold Orthotics 902.434.3668
Email: mfo@ns.sympatico.ca