Keeping the Elderly Walking

As we get older, our health continues to weaken. Every time we take a trip to the doctor’s office we pray nothing new comes up. Time and time again we hear the same old story, “you need to make sure you exercise to stay healthy.” Whether you have hypertension, diabetes, or high cholesterol, your doctor is going to prescribe exercise! So how does an elderly person stay fit? Walking is everyone’s favorite activity! It is often the safest and easiest type of physical activity to participate as we age. Here are a few tips to help you stay healthy and safe while walking.

Walking Tip #1: Warm up and Cool down

It may seem silly and useless, but taking time to warm up and cool down before walking is very important. It allows an increase of blood flow to your muscles. This increases the oxygen levels available to your muscles. As you exercise, your muscles use the oxygen to create energy. If the oxygen is depleted, your body creates lactic acid which causes pain and your muscles to get tired faster. A warm up will help prevent this from happening. Stretching is an import part of a warm up and cool down. Having tight muscles can cause many different problems and can be painful. Stretching can also help prevent injuries.

Walking Tip #2: Buy a good pair of shoes that fits!

We all want to watch our budget, but walking shoes is not a place to cut corners. You should shop for your shoes in the afternoon. Your feet will swell throughout the day; thus, to ensure you have a properly fitted shoes you should avoid buying them in the mornings. Also make sure you have ample space in the toe box. You should be able to wiggle your toes around in your shoes. Try on several different brands and different sizes and walk around with them on both feet. This is the only way to find a comfortable shoe!

Walking Tip #3: Your feet should not hurt!

You may experience some pain when you begin your new walking schedule. You should pay close attention because this is not a normal occurrence. Self treatment may lead to more significant problem. You should contact a podiatric physician who will be able to accurately asses your pain and treatment options.

Walking Tip #4: Walk on softer surfaces!

As we get older, we lose our protective fat pad on the bottom of our feet. This increases the pressure on our bones and may lead to stress fractures. These types of injuries are more common in women but can also occur in men. Try to walk on grass, or dirt paths rather than hard cement if possible. Through softer ground may be better for stress fractures, make sure the ground is even to prevent ankle sprains or falls.

Walking Tip #5: Make a plan and get a friend!

Changing your lifestyle to include exercise is a huge undertaking. It is not easy to always stay motivated. It works best to build a plan and schedule that you can adhere to the best. Talk over your plan with your doctor to make sure it is appropriate for your health concerns. Find a friend or local walking groups to join. This will make the experience more enjoyable and rewarding!

Diabetics are losing feeling in their feet! Why?

According to the American Diabetes Association, about 15.7 million people (5.9 percent of the United States population) have diabetes. Nervous system damage (also called neuropathy) affects about 60 to 70 percent of people with diabetes and is a major complication that may cause diabetics to lose feeling in their feet or hands.  Foot problems are a big risk in diabetics. Diabetics must constantly monitor their feet or face severe consequences, including amputation.

Dr’s. RESPONSE: 

Diabetics lose feeling in their feet.  This is called diabetic sensory neuropathy.  Grossly simplified, the nerves do not conduct sensations as well as they can.  This is due to a variety of factors, but commonly a higher level of sugar in the blood stream diminishes the nerve action potential.  Direct metabolic damage then occurs to the nerves, which results in neuropathy.  There are three types of neuropathies a diabetic can have.  Sensory, motor, and autonomic neuropathies are all possible. 

Sensory neuropathy, the most common type, usually presents as the first type before motor neuropathy.  It is classically described as a sock and glove distribution.  This means than the loss of sensation occurs in the same distribution as a sock.  That is, all feeling is lost or diminished below a certain level just above the ankle joint, in the same area where a sock would be around the lower leg.  A diabetic will not be able to detect sensation or will have difficulty detecting two points of discrimination.  A person can also have an absent protective threshold.  In other words, a diabetic may not be able to feel hot water when checking drawn bath water, whereas a non-diabetic would jump, pull their hand back reflexively, and say “ow!”  This example also clearly illustrates the lack of temperature discrimination.  Another sequella is diminished vibration sensation. 

Lastly, proprioception can also be affected.  Proprioception is the ability of the body to know where a limb is in space or what movement is being performed.  For example, when you close your eyes while walking over a curb, your bodys’ own sensing system takes over.  It knows just how much height is required to lift the foot over the curb.  It also knows when to expect your foot to land onto the ground above the curb and at what force should be expected.  We are able to perform this complex task because of small receptors that line our joints and detect tiny movements made by us.  These movements are interpreted by our brains like movement in space. 

Motor neuropathy is a deficit of motor coordination affecting the intrinsic muscles of the foot leading to biomechanical and structural changes of the foot.  These changes predispose the diabetics feet to ulcers and subsequent infections. 

 Another type of neuropathy that can occur is autonomic neuropathy.  The autonomic nervous system is responsible for regulating body temperature among other things.  It does this by creating sweat and directing blood flow to or away from an extremity.  Poor control would lead to reduced blood flow, lack of sweating, and other conditions.  It also is responsible for hair follicles reacting to reduce heat or gather warmth.