For Immediate Release

Contact: John M. Martino
Phone Number:  (215) 895-1186
Date: 09/28/05

USP Health Tip - Benefits of Walking

October is National Physical Therapy Month

Walking has become one of the most popular ways for Americans to stay fit. Whether walking on a treadmill or around the neighborhood, thousands of people are enjoying the physical and psychological advantages of putting their best feet forward literally. According to the American Physical Therapy Association, walking regularly can reduce the risk of heart disease and cancer, lower total cholesterol, raise healthy HDL cholesterol, and lower blood pressure. It can help maintain healthy bones and muscles, stabilize blood sugar, improve immunity and relieve stress.

“Walking is a great low-impact exercise that is excellent for developing and maintaining cardiovascular fitness,” says Gregory T. Thielman, EdD, assistant professor of physical therapy at USP and a licensed physical therapist. “You can walk anywhere at any time, and the only expense is comfortable clothing and a good pair of shoes. Walking is also one of the safest and most effective ways to improve your cardiovascular fitness.”

Though walking is safe and relatively easy, there are certain factors you should consider before you begin. If you experience any warning signs such as high heart rate, chest pains, dizziness, high blood pressure, bone or joint problems, or if you are over 50 and have not been physically active, it is best to consult with a physical therapist or physician before you start a walking program.

Wearing comfortable shoes while you walk is extremely important and should not be taken lightly. Injuries such as sprains, strains, and tendonitis can be avoided if you have the proper footwear. Consider the following:

• The insole should match the arch of your foot.
• The sole should be made from a foam material for cushioning and it should bend at the forefoot rather than the midfoot.
• The heel should be made from a foam material to provide shock absorption.
• Breathable materials such as leather and cotton canvas are preferable to synthetics or plastic.
• The toe box should provide plenty of wiggle room for the toes in both depth and width.
• The heel grip should hold the heel snugly in place. A padded cuff at the top opening may provide a firmer grip and cause less friction on the skin.

“Start slow and easy,” cautions Dr. Thielman. “If you have been inactive and tire easily, it is best to walk only as far and as fast as you can comfortably go, gradually building up pace and distance. If cannot set aside at least 30 consecutive minutes in your day, then split your time 10 minutes here and 20 minutes there as long as you get at least 30 minutes each day.”

To arrange an interview with Dr. Thielman, contact John M. Martino at (215) 895-1186 or e-mail at j.martin@usip.edu.

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