Ergonomic Walking Programs

 

 

Ergonomic Walking Programs

 

General Wellness and Longevity

As we are all aware, our health care system is changing.  We recommend that YOU take control of your health and prevent disease.  This a blended mission of a good diet and an effective exercise program.   The BEST method for exercise for most Americans is WALKING.  

 

Walking 2 miles a day = 10,000 steps = 45 minutes will have a profound affect on reducing disease and maintaining good health.

 

The goal is to stay out of the doctors office and to do this you should proactively eat a good diet and Walk daily.  

 

How?

 

Ergonomic Walking Programs

• Identify and stabilize load bearing joint problems before you begin a Ergonomic - Aerobic Walking Program.
• 87% of the US population has a variety of positional or structural conditions (foot-leg-knee-hip-spine), that have developed from childhood.   As we get older, these conditions create a variety of conditions from Degenerative Osteoarthritis to injuries which all have a bio-mechanical origin. 
• The Solution - Bio Engineered Orthotics from 3D Imaging Systems
• The Human foot is not designed for man made surfaces.  Man made surfaces (cement-tile-asphalt) create abnormal linear load conditions which over time create and accelerate existing diseases.  http://3docure.blogspot.com/2012/09/preventing-industrial-injuries-improve.html
• The Solution - Kinetic Footwear which offloads 95% of linear shock to the foot during floor impact (heel contact through midstance gait). http://3docure.blogspot.com/2012/09/lets-go-for-walk-www.html

Develop a support group

• Developing a new habit takes a little effort but it can be easier if you have a mutual support group with the same interests of getting healthy.   Identify you friends who would be wiling to commit to one hour a day walking programs and establish a daily start time.    

Footwear, Fluids and Precautions

• All good walking programs need preparation.   Make sure you have well made medical grade foot orthotics and comfortable footwear.  
• Take water with you. . .   If you are Type 1 Diabetic, taker your diabetic kit which includes sugar water or candy.   Some diabetics well feel hypoglycemic (too low of blood sugar) and this can easily be treated with carbohydrates such as sugar.
• Patients with Cardiovascular diseases can also walk with the approval of your physician.   It is good to take a cell phone with you and rest if you have any shortness of breath and or cramping.
• Fanny Packs are a good asset to have when walking.   Carry your essential on you hip and not your shoulders.
• Pepper Spray is also a good preventive measure to have in case you are attacked by a Dog and or person.   Stay on well developed paths and always walk with another person.
• Clothing - Take warm enough clothing for your excursion.   Use light weight jacks which can easily be placed around you waste if you get too warm. 
• Avoid hills, stay on flat surfaces a much as possible.
• Weather should be checked before you go out.   Give yourselves an hour weather watch before and after your walk.  www.weather.com   

Terrain Control

• Your walking surface is a important consideration to a successful walking  program.   Asphalt, Concrete and Tile is good and bad.  The good is that the terrain surface is flat and free of any hidden obstacles.  The bad, is that the surface is hard and subjects the foot and load bearing structures to additional linear forces which fortunately can be offloaded with special kinetic footwear.   http://jointpainadvancements.blogspot.com
• The ideal surface is a flat smooth dirt trail because it has a softer impact on the foot.    Grass is unpredictable and may subject you to potential hidden problems that could cause injuries.  These trails are usually found at Parks and Recreational areas.

Mall Walkers

• Mall walking is a great way to walk when there is poor weather.   Most large indoor Malls offer early openings for Mall Walkers.     The bad, is that the surface is hard and subjects the foot and load bearing structures to additional linear forces which fortunately can be offloaded with special kinetic footwear.   http://jointpainadvancements.blogspot.com

Community Walking

• Community walking can be a great way to get the exercise you need and meet others within your community.   When people see you walking, it offers them the incentive to do the same.    Post on your community boards your walkers program and encourage others to do the same.

City Walking

• City walkers must adapt to a variety of movements, traffic and activities.   You may go a little slower but the exercise is well worth it. 

Hiking (Parks)

• A great way to see nature and enjoy exercise.   Always walk with another walker and carry essential for food and fluids as discussed above.   Always stay on trails and avoid mud, water, rocks and streams. 

Weather Hazards

• Streets, and Highways
• Steep hills
• Streams
• Mud, ice and snow 

Optional Supplies and Equipment

• Binoculars
• Music
• Nuts and Trail Mix
• Flashlight
• First Aid Kit 

Prioritize your pace, distance and achievements

• Graph your progress
• Distance and time
• Weight
• Blood Pressure 
• GPS Technology (Maps)
• Cell Phone Apps such as Google Maps
• "Up" Bracelets  

 Above all else, "Enjoy - Smile - Laugh - and Converse" and be grateful of Gods provisions.