The Vicious Cycle

There are approximately 70 million obese Americans and that number doesn’t seem to be slowing down. Many of those 70 million are caught between a rock and a hard place. Obesity can make foot problems worse. Extra weight puts stress on the joints of the body and the foot is no exception. This can lead to flat feet and heel pain, which make it harder to exercise and lose weight. Without exercise and weight loss, many of those 70 million people’s obesity leads to other problems like diabetes, heart disease, and other serious health risks.

This is where your podiatrist can save the day and your life. Obese adults should seek help for their chronic foot conditions as soon as possible so they can start a healthy exercise program. Chronic heel pain from carrying extra weight is a common cause of the lack of exercise in obese adults. Proper evaluation by your podiatrist is the very first step. And don’t let fear delay this appointment. Many causes of foot pain can be relieved without going under the knife. Stretching exercises, orthotics, and the proper athletic shoes with good shock absorption can work quite the wonder. If a condition is severe enough for surgery, you can still participate in non-weight-bearing exercises during your recovery, such as a stationary bike, swimming, or weight training.

Many diabetic patients are worried about exercising because of the risk for foot ulcers. This should not persuade you to avoid exercise. Treadmills or elliptical machines can be used to minimize the pounding stress on the feet. And losing weight can help in the control of your diabetes. For the diabetic patient, regular foot exams are also very beneficial in assessing any problematic spots before they worsen. With the right foot care and foot wear, all patients can find a workout routine that is safe and productive for them. To get back into your workout routine, come by and see Dr. Grimm or Dr. Pattison of Foot Associates of Central Texas.

Move It To Lose It!

Obesity is one of the leading risk factors for type II diabetes. While striving to maintain good nutrition is important, it is just as important to incorporate exercise into your daily routine to prevent those additional pounds from accumulating. Anywhere between 150 minutes of vigorous-intensity or 300 minutes of moderate-intensity cardiovascular activity and 2 days of strength training per week is currently recommended for adults. Older adults 65 years and older should aim for at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity cardiovascular activity and 2 days of strength training per week. It is recommended that children do at least 60 minutes of cardiovascular activity per day, 3 days a week of strength training, and at least 3 days a week of bone strengthening activities such as jumping rope or running.

What counts as strength training?
~Yoga
~Pilates
~Resistance Band Training
~Weight-lifting
~Sit-ups and push-ups (for children)

What counts as moderate-intensity exercise?
~Walking briskly (3 miles per hour or faster, but not race-walking)
~Water aerobics
~Bicycling slower than 10 miles per hour
~Tennis (doubles)
`Ballroom dancing
~General gardening

What counts as vigorous-intensity exercise?
~Race walking, jogging, or running
~Swimming laps
~Tennis (singles)
~Aerobic dancing
~Bicycling 10 miles per hour or faster
~Jumping rope
~Heavy gardening (continuous digging or hoeing)
~Hiking uphill or with a heavy backpack

As you age your metabolism not only slows down, but your schedule tends to become busier as well. Presented with additional responsibilities as your family grows and career expands, exercise may have taken a place at the bottom of your priority list. There’s nothing that says you have to complete all of your cardiovascular activity in one block of time during the day. If your schedule only prevents doing 10 minutes of physical activity at certain times throughout the day, that’s better than nothing! Get creative – can you start walking, jogging or cycling to work one day a week perhaps? Explore joining a walking, running, or cycling group to help you get started or keep it up. Or better yet, start your own with your friends and family! Make November the month that you adopt a lifestyle change that will shape the rest of your life.

Information Provided by the Center for Disease Control