Walking Fit

Solve common walking problems!
Stride with more confidence and comfort
Don't let minor irritations or self-consciousness interfere with your walks. Here's how to tackle annoying problems.
Stomach cramps
Avoid caffeine, limit dairy foods, and wait 1 hour after eating to walk. Nervousness or improper form that jars can also upset your stomach. Relax, and start slowly.
Frequent urination or leakage
Drink plenty of fluids 1 hour before exercising, then sip small amounts frequently during your walk. Do Kegel exercises (tightening the vaginal and pelvic muscles as if to stop urinating) daily to develop better control. If necessary, wear a disposable undergarment such as depends.
Chafed thighs (or other areas).
Lubricate sensitive areas with petroleum jelly. Switch to wicking fabrics such as Cool Max, or try a different style so edges don't rub. Avoid becoming dehydrated, which can cause sweat to dry as irritating salt crystals. Adjust your walking form to a slightly wider stance, but keep your knees over your toes.
Self-consciousness about body size.
Join a walking club. Find a busy park or track; you'll blend into the crowd. Invest in clothes that make you look and feel comfortable. 

Keep Your Feet Young
Guaranteed ways to put more spring into your step
Some changes in your feet are a natural and painless part of aging, while others can be crippling. Glenn Pfeffer, MD, an orthopedic surgeon at the University of California, San Francisco, tells how to spot what's normal and what's not-and how to stop trouble down the road.
Normal Changes
Your feet become wider and longer. According to the American Orthopedic Foot & Ankle Society, 90% of women wear shoes too tight for their feet, and 80% have problems as a result. Get both feet measured regularly, and buy shoes to fit the larger foot.
Your feet flatten due to a mild settling of the arches. Try using an over-the counter orthotic only if you have pain. If your arches don't hurt, don't worry about them.
The protective fat pads on the balls and heels thin out. This makes it more important than ever to wear well-cushioned shoes or insoles.
Your ankles lose some range of motion and become stiffer. Several times a day, stretch your heel cord by standing on a step or curb and dropping your heel off. Also, try rotating your feet while seated to exercise the ankle joints.
You lose some balance. Do balance training: Practice standing on one foot with your eyes closed for 30 to 60 seconds several times a day.
Abnormal Changes
Take action if you have any of the following:
�  Bunions 
�  Hammertoes
�  Mallet toes 
�  Overlapping toes 
�  Calluses
�  Corns
�  Arthritis
Wear shoes made of supple leather. They should be low heeled (preferably less than 1 inch) and cushioned, with a high, wide toe box. Over-the-counter products with cushioning and support such as splints and orthotic pads can provide comfort. Orthotics can also prevent conditions such as bunions and corns from worsening. If you don't get relief within 6 to 8 weeks, consult an orthopedic surgeon. A custom-made orthotic or surgery may be necessary.

These Shoes Are Killing Your Knees!
Wide high heels may feel comfortable and seem safe, but new research says they can cause even more damage to your knees than spiky high heels. "Many women wear wide heels for longer periods of time and walk longer distances in them than they would in skinny high heels," says Casey Kerrigan, MD, associate professor of physical medicine and rehabilitation at Harvard Medical School.
High heels put pressure on your knees and may be related to osteo-arthritis. While larger studies are needed to determine how high is too high (this study looked at 2-inch heels), one thing is for sure: The less time you spend in heels--wide or skinny--the better.