Walking For Wellness

Contributed by: Marquette Physical Therapy

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In the health and wellness space, there has been lots of new research highlighting the significant health benefits of walking. This includes:

• Reduced Mortality Risk: engaging in 150 min of moderate physical activity per week can lower risk of all-cause mortality by 31%

• Improved Blood Sugar Control: Short walks of 2-5 minutes after meals can enhance insulin sensitivity and help regulate blood sugar levels

• Cognitive Benefits: walking consistently can decrease likelihood of developing dementia by 41%

• Mental Health: Walking can lower depression

• Joint Health: Walking 5-6 miles per week can prevent onset of arthritis and reduce arthritis-related pain. 

As we age, something as simple as walking can start to feel different. You might notice joint stiffness, a slower pace, or even occasional discomfort. This can be caused by decreased strength, flexibility, and balance. 

Here is how physical therapy can help with Walking for Wellness: 

1. Strengthening Weak Muscles

Strong leg, hip, and core muscles provide stability and reduce the risk of falls. My personal favorite exercise for walking is a single leg balance with forward<>backward toe taps which strengthens the ankle, knee, and hip (see video). 

2. Improving Flexibility & Range of Motion

Tight muscles in the calves, hamstrings, and hips can limit movement. As a sedentary community, our hip flexors tighten which prevent our glutes from fully activating while walking. My favorite stretch to address this is the Thomas Stretch (see video).

3. Wear Proper Footwear

Wearing shoes that are comfortable is a must! The right shoe brand for you depends on your unique foot shape, gait, and comfort requirements—what works for one person may not work for another. Find something that works for you but no matter what, make sure your toes are able to spread adequately. The toe weave is my favorite exercise to keep the toe joints moving in this way (see video). 

4. Enhancing Balance & Coordination

Simple balance exercises, such as standing on one foot or walking heel-to-toe, can improve stability and confidence in your walking ability (see video)

If you’ve noticed changes in your walking pattern or experience discomfort, physical therapy can help you regain confidence and mobility. Keep moving, stay strong, and enjoy every step- learn walking for wellness!Marquette Physical Therapy has two locations - Leawood & De Soto, KS. We treat one-on-one with a focus on manual therapies with specialties in Graston Technique™, Dry Needling, Pelvic Floor, Vestibular/Concussion, golf, and diagnostic ultrasound.

Marquette Physical Therapy Contact Information:

• Find us at: www.marquettept.com  

• Call us at 913-484-7632.

• Follow along on Instagram for more info and exercise ideas: https://www.instagram.com/marquettephysicaltherapy/