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Shoes Make the Difference When Starting to Exercise

October 30th, 2019

The right shoe is important for a runner as much as a good tennis racket is important for a tennis player,” said Dr. Ronald Lepow. He is an assistant professor in the department of orthopedic surgery at Baylor College of Medicine, in Houston….

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“The right shoe is important for a runner as much as a good tennis racket is important for a tennis player,” said Dr. Ronald Lepow. He is an assistant professor in the department of orthopedic surgery at Baylor College of Medicine, in Houston.

You don’t have to spend hundreds to get good athletic shoes, but you do need shoes that match your level and type of activity, Lepow added.

For example, a training flat provides more protection and is a good choice for weekenders or those doing moderate exercise. Running shoes have added support and cushioning, and are good on tracks and for races. Training shoes tend to be more flexible, permit a wide range of movement, and are good to wear in the gym, according to Lepow.

He said that athletic shoes should be a half size or full size larger than your regular shoe size. There should be a thumb nail’s distance between the end of your big toe and the end of the shoe, which can be checked when you’re standing with the shoes on and laced up.

Wearing the wrong type of shoe can lead to injury, pain and discomfort after exercise. Back or hip pain, shin splints or cramps could be indications of improper shoes, he noted.

Despite the ease of online shopping, it’s best to go to a shoe store, try on shoes and walk around in them, Lepow said in a Baylor news release. After buying shoes, wear them around the house to determine if there are any problems before you actually use them for exercise.

Some shoemakers offer shoes for pronation (flat feet) or supination (high arched feet). Such shoes can be helpful, but if they aren’t, you may need custom orthotics, Lepow said.

 

More information

The American Orthopaedic Foot & Ankle Society has more on athletic shoes.

Copyright © 2019 HealthDay. All rights reserved.

Article by: BY ROBERT PREIDT, HealthDay Reporter
https://www.usnews.com/news/health-news/articles/2019-01-19/shoes-make-the-difference-when-starting-to-exercise

5 simple, healthy habits to start your year

October 30th, 2019

If you want to boost your health in 2019, but resolutions seem too daunting, then read on for five easy ways to improve well-being each day and throughout the coming year.

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If you want to boost your health in 2019, but resolutions seem too daunting, then read on for five easy ways to improve well-being each day and throughout the coming year.

Cut Out Soft Drinks

Even making small diet changes can boost health, and cutting out soft drinks and other sweetened beverages is one of the biggest small changes you can make, reducing both calorie intake and sugar consumption.

A high intake of sugary drinks has been linked with a variety of health problems including increased risk of diabetes, chronic kidney disease, lower chance of getting pregnant, an increase in visceral fat (the type of fat that wraps around internal organs such as the liver, pancreas and intestines), and even an increased risk of death.

Walk More

If the thought of a gym membership or marathon training is too big a fitness goal, simply walking more will still bring benefits for health.

One study found that walking at least four hours a week, or just 35 minutes a day, may reduce the severity of a stroke, and walking to work has been linked with a lower risk of cardiovascular disease and death, with an even lower risk for those who also walk in their leisure time.

Picking up the pace can also bring extra benefits, with walking at an average pace linked to a 20% lower risk for all-cause mortality compared with walking at a slow pace, and walking at a brisk or fast pace reducing the risk even further, by 2%.

Get Some Daylight

Getting enough natural daylight has previously been linked with a lower risk of depression, a lower risk of postnatal depression in women, and more recently, with improved eye health.

Previous research has suggested that getting outdoors in the morning is most beneficial; those who struggle to get outside are advised to open the curtains at home and sit by windows in offices to try to maximise the amount of light, or use light therapy lamps to help fight depression in winter months.

Enjoy A Massage

A massage is a great way to help you de-stress, which is important for health, but recent research is suggesting the benefits may go further than simply helping us to relax.

A recent study also linked regular massages with improved arthritis symptoms, while a study published back in 2014 also suggested that shiatsu massage could aid sleep.

So if you choose just one way to improve health this year, booking yourself in for a massage might be the most enjoyable one.

Visit Blue And Green Spaces

If you live in the countryside this one is easier, but even in a city, most of us have access to blue spaces, such as lakes and rivers, and green spaces, including parks and nearby forests.

Taking in these locations can not only help you get more active through walking, but many recent studies are also uncovering a variety of benefits from being near nature and natural space, including fewer respiratory problems, reduced risk of breast cancer in women, improved mental health and a lower risk of depression, as well as improved overall well-being. – AFP Relaxnews

Article by: star2.com
Read more at:
https://www.star2.com/health/2019/01/19/5-simple-healthy-habits-to-start-the-year/#rhLcBVMDoFYOkqH6.99

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