Walking is one of the easiest exercises to incorporate into your daily routine to maintain physical health and improve mobility. Although we do it every day to get from one place to another, walking for an extended period of time should be approached like any exercise. The Canadian Physiotherapy Association (CPA) created the acronym S.M.A.R.T. (stretch, move, add it up, reduce strain, talk to a physiotherapist) to help you start.
Stretch Warming-up your muscles helps you move easily and reduces the risk for injuries or strains. Stretching should be done before, during and after walking and should include the calves, hamstrings, quads, and hips. Stretching should never be painful. Do not stretch further after you feel a gentle pull of the muscle. Move Walking is not just about putting one foot in front of the other. Control your breathing by consciously inhaling deep through the nose and exhaling through the mouth. You can add more to your workout by using vigorous movement of the arms, with or without bent elbows. Add it up Keep track of the amount of walking that you do each day. Setting aside an hour for a good walk is equally as beneficial as doing 20 minute walks 3 times a day. Keep walking, but for shorter distances or at slower speeds, when the weather gets worse so that you can continue your routine for all 12 months of the year. Reduce Strain There are many factors involved in the potential risk for strain, including the gear you use. Wear proper walking shoes that fit your need and type of walking program. Shop around for pouches, backpacks, etc. that help ease the amount of weight you carry. The CPA also recommends that you do not use wrist or ankle weights while walking which add too much stress on your joints. Talk to a Physiotherapist Physiotherapists not only treat an existing injury; they also teach you how to prevent the onset of pain or injury that prevents you from completely your daily routines with ease. See a physiotherapist if you want to begin an exercise routine with the goals of increasing your mobility, relieving pain, building strength, and/or improving balance and cardiovascular health.
13 Comments
10/10/2023 08:12:37 pm
Recently, my uncle got his ankle injured while he tried to train for a marathon. I believe he'd benefit from reading your post about improving your physical health with the help of a physiotherapist. My uncle will be grateful to learn that we'd prevent pain or injuries by following the right exercise routines.
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Nyla Debbs
4/24/2024 08:52:52 pm
I want to thank Dr OSATO for the help he has rendered to me by getting Rid of my Herpes with herbs. I was Diagnosed this year February 2024 but after the Usage of Dr OSATO Herbal Medicine, My test result was Negative and I was cured from Herpes. The virus and its Symptoms are completely gone from my body. I urge anyone who is having herpes should contact Dr OSATO for the herbal medicine. Dr Osato also have the cure for different types of diseases/viruses like HERPES, HIV, HSV1&2, DIABETES, CANCER, HPV. You can contact Dr Osato on email: [email protected] or WhatsApp him on +2347051705853. His website is https://osatoherbalcure.wordpress.com
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Cherlyn Solie
5/8/2024 08:15:46 pm
All thanks belong to Dr Osato, the great herbal man that cured me from HERPES. I got diagnosed 7 months ago and I was desperately looking for a possible way to get this virus out of my body because I believe there is a cure somewhere. I keep searching until i saw people's testimony about Dr Osato recommendation online on how he has being curing HERPES with his herbs and i emailed him and tell him my problem and he prepare my cure and send it to me through UPS and gave me instructions on how to use the herbal medicine and behold after usage i went to the hospital for checkup and the result was Negative and the symptoms of herpes is completely gone from my body. You can contact Dr Osato to get your herbs too and cure yourself from this horrible virus. His email is [email protected] or through WhatsApp +2347051705853. His website is https://osatoherbalcure.wordpress.com. Dr Osato cures so many different types of diseases/viruses with his herbs such as HERPES, HIV/AIDS, CANCER of all kinds, HSV 1&2, DIABETES, HPV and so many more. I want to thank God for using Dr Osato to cure me from genital herpes.
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Andrea Roman
5/20/2024 12:17:25 pm
Dr Osato has truly proven to the world that he is real and genuine and he has used his herbal exploit to save many people from HERPES, HIV, HPV, COLD SORE, CANCER, DIABETES and so on. I was diagnosed with herpes and I have been searching and asking questions to see if i could get something to cure the virus because i did not believe what the doctors are saying that no cure is found yet. I came across a comment on Youtube and the person testified how she was cured from HSV2 after using Dr Osato herbal medicine. I quickly contacted Dr Osato and explained my problem to him and he prepared the herbs and sent it to me through UPS and gave me instructions on how to use it and told me to go for checkup after usage which I did after two weeks of taking the herbal medicine and my result was NEGATIVE. I waited another month and retested, the result was still NEGATIVE and my doctor told me that I am completely free from herpes. Am so happy and grateful to Dr Osato for what he has done for me and I will continue to share this for people out there to know that there is a cure for herpes. You can contact Dr Osato on email and WhatsApp to get the cure from him. Email: [email protected] and WhatsApp +2347051705853. His website is osatoherbalcure.wordpress.com
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Hailey Garcia
6/8/2024 03:33:27 am
My name is Hailey Garcia and I am from New Jersey. My herpes virus turned to war after 2 years of living with it. I have tried different medical procedures to cure my herpes but to no avail. Most people think herpes is only a minor skin irritation of which herpes has long term effects on health and passes through the bloodstream and can be easily contracted through sexual intercourse. I knew I had herpes from the first day I started feeling itchy in my pubic area and the pain was very unbearable. I couldn't stand it anymore. After 2 years of trying other means to get rid of it, I had to contact Doctor Odunga to help me with a permanent cure. I saw his email and whats-app number from a testimony I read online from a lady who was also helped by him in curing infertility problems, I had faith and contacted him. He assured me of his work and I ordered his herbal medicine. Within 5 days, I didn't feel any pain anymore and within 2 weeks, my skin was all cleared and smooth. I am very grateful to you sir and I write this testimony as others have done to bring those having faith to you sir. If you have herpes or other similar disease and you want it cured, kindly contact Doctor Odunga, Whats-App (wa.me/+2348167159012) OR Email [email protected]
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mabel
6/26/2024 02:55:07 am
I am here to give my testimony about a doctor who helped me in my life. I was infected with HERPES SIMPLEX VIRUS. I went to many hospitals for a cure but there was no solution, so I was thinking how can I get a solution out so that my body can be okay. One day I was on the river side thinking where I could go to get a solution. so a lady walked to me telling me why am I so sad and i open up all to her telling her my problem, she told me that she can help me out, she introduce me to a doctor who uses herbal medication to cure HERPES SIMPLEX VIRUS and gave me his email, so i mail him. He told me all the things I needed to do and also gave me instructions to take, which I followed properly. Before I knew what was happening after two weeks the HERPES SIMPLEX VIRUS that was in my body vanished . so if you are also heart broken and also need a help, you can also email him at :[email protected] or call him or talk with him through whatsapp on +2349031652461
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mabel
6/26/2024 02:56:12 am
I am here to give my testimony about a doctor who helped me in my life. I was infected with HERPES SIMPLEX VIRUS. I went to many hospitals for a cure but there was no solution, so I was thinking how can I get a solution out so that my body can be okay. One day I was on the river side thinking where I could go to get a solution. so a lady walked to me telling me why am I so sad and i open up all to her telling her my problem, she told me that she can help me out, she introduce me to a doctor who uses herbal medication to cure HERPES SIMPLEX VIRUS and gave me his email, so i mail him. He told me all the things I needed to do and also gave me instructions to take, which I followed properly. Before I knew what was happening after two weeks the HERPES SIMPLEX VIRUS that was in my body vanished . so if you are also heart broken and also need a help, you can also email him at :[email protected] or call him or talk with him through whatsapp on +2349031652461
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Britney
7/16/2024 08:01:17 pm
NATURAL HERBS IS THE REAL DEAL IN CURING HERPES-1&2, HIV/AIDS, HPV AND CANCER...Contact Dr Osato to get the natural herbs to cure yourself from that horrible disease/virus. I got the herbs from Dr Osato and I made use of it with the instructions he gave to me on how to use the natural herbal product, after usage I went for a checkup and my result was Negative and all the symptoms of herpes were completely gone from my body. I was cured from herpes-1&2 after using Dr Osato natural herbal medicine. You can contact Dr Osato on his email: [email protected] or WhatsApp +2347051705853 to get the herbal medicine from him and his website is https://osatoherbalcure.wordpress.com
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john danilla
7/17/2024 12:51:13 am
I am john danilla from UK( northern ireland), i want to share a
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Marleen
7/18/2024 07:51:57 am
I was able to get rid of my herpes with herbal medicine which was prepared and shipped to me by Dr Osazu. He's a great spell casger and herbalist everyone should know about, he has cures for all types of diseases and viruses in the body. You may need Dr Osazu assistance. His email [email protected]
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Sheryl Crow
7/23/2024 07:29:15 am
Hello, my name is Sheryl Crow from Illinois USA. I am so full of joy writing this testimony to share with the people out there who must have giving up on hope that "there is no cure for HERPES VIRUS". Once, I was a victim to the oppression of HERPES VIRUS, I was so stigmatized because of this, to an extent I had to stop working. I have visited so many hospitals that I lost numbers of them and all the medical practitioners tell me is "sorry madam, there is no cure for it" or better still, they describe drugs for me to buy and believe you me, this drugs are so very expensive and for this reason, I was financially handicap. I had an encounter with Dr Zaza who became a savior to me from the dreaded virus through the help of a friend of mine (Roseline). Roseline gave me a link to Dr Zaza, giving me assurance that he could cure me Hey there, I want to share an incredible story with you. I was seriously unwell and feeling completely defeated. That's when I reached out to Dr. Zaza for help. she was compassionate and promised to create a special herbal drink for me. Skeptical at first, I decided to follow his instructions, and to my amazement, it actually worked! Now, I'm healthier than ever, and I no longer live in fear of getting sick. If you or someone you know is battling illnesses like HIV, cancer, diabetes, arthritis, and more, I have great news. Dr Zaza is the real deal. Don't hesitate to reach out to him at [email protected] and you can also Add Dr Zaza on whatsApp number on +2349074392372.Experience freedom from the grip of diseases.
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Britney
7/23/2024 09:12:12 pm
NATURAL HERBS IS THE REAL DEAL IN CURING HERPES-1&2, HIV/AIDS, HPV AND CANCER...Contact Dr Osato to get the natural herbs to cure yourself from that horrible disease/virus. I got the herbs from Dr Osato and I made use of it with the instructions he gave to me on how to use the natural herbal product, after usage I went for a checkup and my result was Negative and all the symptoms of herpes were completely gone from my body. I was cured from herpes-1&2 after using Dr Osato natural herbal medicine. You can contact Dr Osato on his email: [email protected] or WhatsApp +2347051705853 to get the herbal medicine from him and his website is https://osatoherbalcure.wordpress.com.
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Britney
7/26/2024 06:45:45 pm
NATURAL HERBS IS THE REAL DEAL IN CURING HERPES-1&2, HPV, HIV, DAIBETES and CANCER…Contact Dr Osato to get the natural herbs to cure your herpes-1&2. I got the herbs from Dr Osato and I made use of it with the instructions he gave to me on how to use the natural herbal product, after usage I went for a checkup and my result was Negative and all the symptoms of herpes were completely gone from my body. I was cured from herpes-1&2 after using Dr Osato natural herbal medicine. You can contact Dr Osato on his email: [email protected] or WhatsApp +2347051705853 to get the herbal medicine from him and his website is https://osatoherbalcure.wordpress.com
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