Walk Your Way to a Healthy Heart


February is American Heart Month and our experts at Step by Step Family Foot Care want to reinforce the importance of a healthy heart. You can avoid heart issues such as heart attacks, strokes, high blood pressure and more, by regularly engaging in a simple activity – walking!

Walking has numerous benefits including:

  • Improved blood circulation throughout the body, especially lower limbs
  • Feeling fresh and energetic
  • Reduced stress levels and mental pre-occupation
  • Weight loss or sustained healthy body weight
  • Controlled sugar and cholesterol levels
  • Improved sleep cycle and quality
  • Improved immunity and overall body strength

Walking is easy and is usually problem-free, however, as with any exercise, some precautions are necessary.

  • Use proper walking shoes. Walking in flip-flops or ill-fitting shoes will harm your feet.
  • If you encounter pain, take a break, and let your feet rest. If the pain persists, visit your foot doctor without delay to avoid any problems in the long run.
  • Use orthotics for strong heel and arch support. The extra padding will allow better shock absorption and reduce the risk of injuries.
  • Start slow and walk shorter lengths initially. Build your stamina and then target faster and longer distances.
  • Stay hydrated. Lack of water can result in muscle cramps and sprains that will disrupt your walking routine.
  • Be aware of your surroundings and watch where you are walking. Trips, bumps, and falls can lead to injuries or fractures that could make you immobile for an unknown time.

If you have any concerns regarding your feet or would like more information and guidelines to improve the quality of your health, feel free to make an appointment with our board-certified podiatrist Dr. Debra B. Manheim. Contact our office in Parsippany, New Jersey, by calling (973) 917-3785 so that our team can find, treat, and eliminate your source of foot discomfort.

4 Tips to Keep in Mind for Outdoor Exercise

outdoor exercise

If you are one of those people who like to exercise outdoors with nature, rather than being confined indoors with your gym equipment, be sure that you practice social distancing.

At Step by Step Family Foot Care, our experts recommend 4 important tips before you head out:

  1. Keep hand sanitizer with you all the time and use it frequently, especially if you happen to touch some objects outside. We cannot overemphasize the importance of hand sanitizer.
  2. Protect your skin from the sun. Sun rays can cause damage by burning your skin or making it crack due to dryness. Use sunscreen before leaving the house and reapply frequently. Similarly, you may want to carry your sunglasses along to protect your eyes.
  3. Drink plenty of water! Staying hydrated is extremely crucial if you want to continue with your outdoor workout. Dehydration can result in painful cramps, dizziness and you may even collapse if you are not careful. Avoid caffeine and sugary drinks in the heat as they accelerate dehydration.
  4. If the weather outside is pleasant, you may want to extend your exercise routine. However, listen to your body and stop if you are feeling drained. Overdoing it can lead to many problems like sprains, muscle damage, ankle swelling, dehydration and more.

If you have been inactive or idle for a while, you may feel the urge to jump into intense workouts to shake off the laziness. However, it is advised to take it slow, increase your pace gradually and always allow for proper stretching to prevent injury. This will enable you to build stamina and avoid unexpected breaks due to injuries or burnouts.

For your questions and concerns about exercise routines and health in general, contact our office in Parsippany, NJ by calling (973) 917-3785. For the safety of our patients and staff, we’re offering telemedicine. Dr. Debra B. Manheim is available by phone for a consultation.