Health Tips for April 9

Health Tip: Aerobic Exercise

Any exercise is beneficial, but aerobic exercise is what gets your heart rate up and burns calories. Examples of aerobic exercise include: running, swimming, biking, rowing and walking.

An effective aerobic exercise program should include a workout at least three times each week, advises the American Academy of Orthopaedic Surgeons.

The Academy recommends starting out with a 15-minute workout that includes a five-minute warm-up, five-minute workout, and five-minute cool-down. Gradually increase the workout portion until it reaches 20 minutes or longer.

Check with your doctor before you begin an aerobic exercise program, particularly if you have a chronic health condition, are overweight, a smoker, middle aged or older, or haven't exercised before.

Health Tip: Using Orthotic Shoe Inserts

Orthotics are prescription inserts worn in the shoes to help correct a deformity or problem with the foot. For example, the devices can help many people with flat feet walk, run and stand with more comfort and less pain.

The American Podiatric Medical Association offers these suggestions for those who wear orthotics:

• Choose shoes that are supportive and wide enough to comfortably accommodate your orthotics.
• When shoe shopping, bring your orthotics along to try on with shoes, making sure they fit comfortably together.
• Wear appropriate socks when shopping for new shoes.
• Have recommended follow-ups with your podiatrist to be sure your feet and orthotics are working well together.