Aspirus | Aspire | Spring 2018

THEY say you can understand someone by walking a mile in his or her shoes. But what do you gain by walking a mile in your own? Plenty! A brisk walk pumps up your muscles, including your heart and lungs, and can perk up your mood. It helps keep your weight and blood sugar in check. Walking also boosts your energy and bone strength and helps relieve chronic pain. All these small benefits add up in a big way. People with a walking habit of 30 minutes a day lower their risk for type 2 diabetes, heart disease and obesity. Regular walkers may even live longer than those who take a pass on exercise. Now that’s a victory lap. Hit the road It may be a modest motion, but walking can take you to remarkable places and enhance your social life. You might enjoy: w w An early morning stroll through your neighborhood—bask in the quiet and listen to nature. w w A noontime walk with a co-worker—catch up or do some window shopping. w w A weekend hike with the whole clan—kids and teens profit from time outdoors too. Take photos, and bring a picnic to make a day of it. Of course, when bad weather hits, you’ll want to head to a museum or mall or step on a treadmill to get in your daily strides. But on many not- so-nice days, a jacket with a hood is all the gear you’ll need to keep up your walking ways. That’s the beauty of walking—the simplicity. You can get started with just a good pair of shoes. Those designed for walking or running are your best bet. Be sure they fit well and have arch support and heel cushioning. Pace yourself The pace you choose will depend on your overall health. Check with your doctor first if you have any concerns about walking. “If you haven’t been active in a while, start slowly and gradually increase your activity level,” said Carla Loeffler, DPT, manager of rehab services with Aspirus Ironwood Hospital & Clinics. “And don’t forget to stretch before and after physical activity. Stretching can help prevent injury and help with soreness. Don’t be afraid to take a day off and rest.” You can begin with as little as 10 minutes of strolling and gradually work up to a brisk 30 minutes. Every step takes you further into a world of good health and well-being. Sources:AmericanAcademy of Podiatric Sports Medicine;American College of Sports Medicine;American Council on Exercise;American Heart Association;Arthritis Foundation;Weight-control Information Network GETOFFONTHERIGHTFOOT Anytime you try a new activity, it’s a good idea to talk to your doctor before you begin. If you need help finding a provider, go online to aspirus.org or call the Aspirus Customer Contact Center at 800.847.4707 . Walk into aworldof thissummer 8 aspire Spring 2018 Carla Loeffler, DPT