Tips for keeping your feet in shape
Tips for keeping your feet in shape
Today there is an increased emphasis on exercise and fitness, but not much has been said about keeping feet fit. The June 1998 issue of Ladies' Home Journal discusses how women can make sure their feet are healthy and free of pain.
Even when the foot has a simple blister, it can alter the body's alignment. Improperly fitted shoes and shoes that wear unevenly can change the gait, resulting in backaches, knee pain, and headaches.
Most foot problems experienced by women in the United States are caused by the shoes they wear. Women who cram their feet into shoes that are too tight or are pointed at the toes may eventually hear their feet screaming out in pain from poor care. Stress on women's feet includes the excess weight many of us carry as we grow older, and pregnancy, as hormones loosen ligaments and the weight gain increases pressure on the feet.
To prevent foot problems and keep feet healthy:
· Check your shoe size often. Women shouldn't assume they wear a size 6 shoe because that is the size they wore when they graduated from high school. As our bodies change, so do our feet. Wearing shoes that are too tight can cause nerve damage and foot deformities.
· Read the shoe box label, but don't trust it. Because shoe sizes vary, try the next larger size if a pair feels snug on your feet. Between the end of the shoe and your longest toe, there should be one thumb's width distance. Also, you should be able to wiggle your toes in your shoes.
· Limit the time you wear 2-inch or higher heels. Try to find shoes that match the shape of your feet.
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The June 1998 issue of McCall's lists quick, effective ways women can maintain fitness and increase their immunity to disease. By interjecting minutes of activity into full schedules, women can improve their overall health. Some of the recommendations are:
· Take a vitamin E supplement. Time: Five seconds. Evidence suggests vitamin E acts as a guard against health problems such as Alzheimer's disease, heart disease, and some cancers. Women who take 100 to 150 International Units a day may cut their risk of heart disease by almost half.
· Do wall push ups to tone the upper body. Time: 40 seconds. Many woman have underdeveloped muscles in their upper bodies. Here's a suggested exercise: Place palms flat on the wall, shoulder width apart. Move the feet back until they create a 45 degree angle with the shoulders. Bend elbows and lower upper body toward wall until forehead is about 1 inch from it, then push back. Repeat nine times. This exercise will increase upper body strength, build bone density associated with osteoporosis prevention, and improve posture.
· Walk around the block. Time: 10 minutes. When they have busy days that usurp their exercise plans, women are encouraged to squeeze in a brief cruise around the block. It reduces risks of heart disease, high blood pressure, and some cancers. They are encouraged to increase their distance on days when their schedule permits - or consider taking three 10-minute walks at different times of the day. n
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