Keep your body and feet fit for walking this winter with advice from our practitioners and make the most of the coast, forest and towns around Lymington and the New Forest area.
Walking Can Keep you Fit in Body and Mind
The NHS describes walking as ‘simple, free and one of the easiest ways to get more active, lose weight and become healthier.’ Walking outdoors has also been recognised as having a positive effect on our mental health and well-being. Research led by the University of Cambridge found that just 11 minutes of brisk walking a day could ‘lower the risk of diseases such as heart disease, stroke and a number of cancers.’ Our Sports Therapist Gareth Watkins says that walking is the best exercise to burn fat – worth bearing in mind for those extra festive pounds.
And our Counsellor and Psychotherapist Anna Shears says that walking provides the perfect space for self-reflection and time to connect with what’s important to you. If you’re feeling anxious the movement of walking is particularly good for resetting the nervous system. Walking outdoors helps you to get an essential dose of daylight, especially during the winter months. If you are able to walk within the first hour of waking then it is particularly good for your circadian rhythm, helping with sleep, relaxation and to relieve the stress cycle.
The Benefits of Walking with Nordic Poles
Learning from our Nordic cousins, using walking poles not only helps to prevent falls but can increase the the number of calories you use. Nordic poles are often recommended by our Chiropractors, Sports Therapist and Podiatrist as being a low impact, weight-bearing activity. The use of poles reduces stress on your knees and joints and is particularly beneficial for hilly terrain. This is especially useful to those who have arthritis in the knee or hip joints when going downhill.
As an added bonus, using poles engages 80-90% of your muscles which helps with that all important posture. This is all good for helping to build and maintain bone density too. Maintaining an upright posture while walking also alleviates tension in your neck and shoulders.
Winter Walking in Wellies
Massage Therapist Hannah Day warns that heavy, clumpy wellies can really put a strain on your feet, legs and the muscles around your hips, resulting in over-worked and painful areas. If you are new to wearing wellies or only get them out for a Boxing Day walk you may want to try reduced walking distances to get used to them and build up strength before a lengthy walk.
Also, you’d be surprised how many people can hurt themselves taking off wellies or country boots! Try not to use the other foot to slide the boot off but rather sit and use your hands or use a boot jack.
Our Podiatrists Guide to Feet Fit for Winter Walking
Of course, walking in the autumn and winter months puts extra strain on our feet as they carry us through different terrains and conditions. So, we asked our podiatrist, Paul Gray for his advice.
Wear shoes suitable for the terrain
For urban walking in local towns and cities – Lymington, Christchurch, Ringwood, Southampton, Salisbury, Winchester, for example, you should choose trainers with laces. This will give you a stable base and broad contact area with the ground.
For the New Forest and other rural areas, choose walking shoes or boots. The terrain here can be uneven, with deep ruts in narrow tracks and paths that can be slippery, grassy, muddy, icy, hard and frozen. There may be brambles, low branches and obstacles to climb over, such as wooden stiles, or boardwalks to cross. You may be walking alongside rivers and streams, or stony or sandy coastlines. In these conditions, walking boots give you ankle support, grip and stability, as well as being waterproof and breathable.
Buying new walking shoes and boots
The best time of day to go shoe shopping is the afternoon or early evening. This is because your feet can expand by up to half a size throughout the day.
Make sure you wear your walking shoes or boot socks when you try on new walking shoes so that you get the right width and depth. Comfort and a good fit are essential for happy walking feet.
You should try not just different sizes but a variety of styles and brands, too.
Having more than one pair of walking shoes or boots is a good idea. You should aim to have different walking shoes for the types of terrain you’re likely to cover. And, having a spare pair while your favourites are drying out means you will always be ready for a good walk.
Looking after your walking shoes
Good walking shoes are an investment, and it’s important to look after your investment.
After a walk, brush off or wipe away any dirt and allow it to dry naturally before putting away. If shoes or boots are particularly wet, stuffing them with newspaper can help to keep their shape while they dry out. Clean with manufacturer-recommended cleaning products regularly and reapply water-proofer as required.
Check for wear and tear on the soles, as this is a sign that your shoes may need replacing.
Clothing and accessories
Take special care when choosing socks.
Good footwear is more than just shoes or boots. Your sock choice is important, too.
You may love cotton socks, but they are not the best choice when walking long distances. You want socks that keep moisture away from the skin, such as wool or silk. There are also many synthetic materials that have been specially designed for added comfort and dryness when walking.
It’s just as important that your socks fit well for your comfort and to avoid blisters. So, choose the right size and make sure that they will stay in place on the foot, fitting well around the toes and heel. Many shoe and boot manufacturers make socks to be worn with their shoes. You could also try double-thickness or dual-layer socks.
Leg gaiters are another good investment to help keep ankles and legs dry and warm in cold, wet weather.
Fit for Winter Walking – Winter Walking for Fitness
Unlike the New Forest Ponies our bodies aren’t adapted to the forest floor or obstacles. Should the terrain, whatever it is, cause postural or muscular problems on your walks, or other difficulties prevent you from benefiting from a winter walk our Chiropractors and Massage Therapists are here to help.
For appointments with Chiropractors Ian, Abbi and Fiona, Sports Therapist Gareth and Massage Therapist Hannah, Book Online or call 01590 679560.
Podiatrist Paul looks after common foot complaints, such as fungal nail infections, corns and hard skin. Regular care can give feet a whole new lease of life and make them feel fantastic, making long walks a joy rather than a pain.
To book a podiatry appointment, call Paul directly on 07857 137732.
Should other issues such as migraine, headache, chronic pain or possibly Long Covid be preventing you from winter walking, chat to our Acupuncturist Amanda Caspari to see how she may be able to help.
For Acupuncture appointments, call Amanda directly on 07876 343 821.
If you feel that emotional challenges like anxiety, grief or feeling lost are creating a barrier to you walking and gaining from all its wonderful benefits then get in touch with Counsellor and Psychotherapist Anna and book a free phone conversation to discuss how she may be able to help you get back on your path.
For Counselling and Psychotherapy appointments email Anna directly at [email protected].