Heppner gazette-times. (Heppner, Or.) 1925-current, February 21, 1980, Supplement, Page Page 3, Image 15

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    ' JM-r49'w-Vi ,
Walking as exercise
By Steven I. Subotnick,
D.P.M., M.S.
The running craze has almost
become a revolution in the Uni
ted States. It's estimated that 30
million people now run or jog
daily, but what about those who
find running or jogging too
stressful?
What about those who have
tried jogging and gotten hurt?
What about those who only wish
to do gentle exercises such as
walking?
Walking is an excellent form
of aerobic exercise. Aerobic
means that you are increasing
your body's ability to utilize
oxygen.
Walking gently elevates your
heart rate and increases the effi
ciency of your heart as a pump.
It also increases your body's
ability to more efficiently utilize
oxygen. The metabolism of
your body is likewise made
more efficient.
Who should walk? Everyone!
Everyone should walk 30 min
utes per day at a brisk pace, five
days a week. You should not be
out of breath when you're walk
ing since this may over-stress
vour heart.
It's a good idea to do some
gentle stretching exercises be
fore and after you walk. Exer
cises which are helpful are those
to stretch the muscles in the
back of your leg. This can be
easily accomplished by just
leaning against the wall.
I am often asked what type of
shoes are best for walking. I find
that the jogging shoes currently
being used are excellent for
walking. Likewise, crepe-soled
oxford type shoes are good for
walking.
What about foot pain as
sociated with walking ? It is pos
sible that with walking you can
have pain anywhere in the foot.
Usually you will have this
pain before you started your
walking program, but the walk
ing program may aggravate it.
If this is the case, you should
see a podiatrist. A podiatrist
may find an imbalance in the
foot which needs some form of
accommodation or correction.
An orthotic foot device (custom
made foot support) usually will
take care of the problem.
. Who should run? Those
people who have been on a
walking program for four to six
weeks and have had absolutely
no problems adapting to it, may
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February 20
thru 24, 1980
Zee
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0 rheese whne 264Lat I
Wednesday, Feb. 20, 1980-Page 3
try gentle jogging.
When you do gentle jogging
you should shuffle, much like
doing a fox trot, and not lift your
knees too high.
I suggest jogging for about 10
minutes, walking for 10 min
utes, jogging for another 10 min
utes, and then walking for 10
minutes.
This should be done for two
to three weeks before you at
tempt to jog a total of 30-40
minutes per day.
The more you jog or run, the
more necessary it will be to use
stretching exercises before and
alter you run.
Likewise, when you begin
running, any mild to moderate
imbalance you have in your foot
may cause some form of stiff
ness or overuse injury and. if
this is the case, a sports-oriented
podiatrist will be able to balance
your feet with some form of
Sporthotic device.
The Langer Group, the
world's foremost laboratory en
gaged in the manufacture of cus
tom podiatric devices, publishes
a free brochure, "When Your
Feet Hurt. You Hurt All Over,"
which discusses fool problems
in general and how they can be
helped through biomechanical
devices, such as Sporthotics.
To obtain this informative
brochure, and a listing of qual
ified podiatrists in your area,
write to: The Langer Group,
Dept. M, 21 Last Industry
Court, Deer Park. NY 1172').
Common
Sense Tips
Hints For Homeowners
RANGES
Ranges have long been a part
of the kitchen scene. From the
early cast iron wood and coal
stoves to today's sleek effi
cient models, a range is truly
the "heart" of any kitchen.
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1100 Watt
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You Pay M 1.11 Each
2 SLICE
ASEQ
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Gillette
SUPEil CUEIL
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No. 9330
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YOUR
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Choose from assorted patterns in 20 piece setting,
serving for four.
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2Va Inch Pots
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Home economists from
Whirlpool Corporation advise
that your needs and lifestyle
are the important factors to
consider when selecting a
range or any other appliance.
For example, a large family
might have need for double
oven convenience to accommo
date the preparation of large
quantities of food. Apartment
dwellers may need a smaller,
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home or totally remodeling the
kitchen, a built-in oven and
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tures, capacity and styling is
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Other important considera
tions before purchase should
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is ever needed.
tofffl fishim
IDEAS
TIPS TO HELP YOU
Relocating? You'll save
money and man or woman
power if you get moving
before you start moving.
Notify all utilities to
discontinue service and
make final readings on D
(departure) day.
Find out about and take
advantage Of the services
offered by your moving
company. Many will provide
sturdy cartons for a nominal
fee. United Van Lines even
maintains an extensive
Consumer Services Center
to answer virtually any
question about making the
move and everything sur
rounding it.
A free booklet entitled
"Tax Deductible Moving
Expenses" is available by
writing to, Bette Malone
Consumer Services Center,
Dept. NAPS, United Van
Lines, 1 United Drive,
. Fenton, Missouri 63026.
Heart Stopper" r
KINGSTON; R.J: ',' More '
' than 8.000 people a year drown
in the U.S. . .
" "Although intoxication and'
inability to swim are factors
contributing to these deaths, in
more than half of these drown
. ings," the unrecognized killer is
'hypothermia.' caused by cold
water,",, says Neil W. Ross,
specialist with the University of
Rhode Island marine service.
Hypothermia is the lowering
of the body's internal core
temperature to a point at which
the heart stops. It can occur in
any water temperature below
that of body temperature.