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This article is a transcribed edited summary of a video Bob and Brad recorded in October of 2023. For the original video go to https://www.youtube.com/watch?v=F4dD0HoLJ40
Brad: Oh, do I feel better after that walk. Now, universally, doctors consider walking as one of the best exercises, particularly if you're 55 and older.
Mike: But joint pain and feeling unsteady can limit the amount of walking you do as a good exercise option.
Brad: That's right, so we decided to show you the best five tips so you can continue walking as you age. Now I wanted to share you this story of my neighbor who, he lives down the road a couple miles, we're in a rural area, he was out for his normal walk. He looks like he's about 65 or 70. I talked to him and he was going to go approximately six miles that day. And then I asked him, "Well, how old are you?" 82 years old, looking healthy, walking healthy, and feeling good.
Mike: So you can all be like Brad's neighbor if you follow these five tips and recommendations we're about to give.
Brad: Well, actually, you'll probably find only one or two of the five is all you'll need, but they're all there for you and we'll let you decide.
Mike: I want all five.
Brad: Oh, come on.
Mike: So the first problem that can happen with walking is foot and ankle pain. And the common problem that most people have is improper footwear. So when you're looking at getting shoes, you want to have something that has a wide toe box, first off, to prevent your toes from being scrunched, causing bunions, hammertoes, and a whole array of issues. As you can see, the one on the right has a small toe box, very pointy shoe. The one on the left is nice and wide, allowing your foot to be relaxed, stretched out like it is supposed to be.
Brad: Where do you buy the shoes with the holes in them?
Mike: I don't know, the hole-y store, I guess.
Brad: Now, the second problem is the problem I personally deal with which is foot pain when I walk and it has to do with the cushion that's on the bottom of my foot. If you look at this shoe, it's actually, cut it lengthwise, this is a very minimalist shoes. It has very little support there. I cannot wear shoes like this without getting forefoot pain.
Brad: So I simply use a shoe that has cushion, as you can see on this one being represented by the white cushion there.
Brad: Sometimes we can remedy it by just getting a pair of over-the-counter arch supports or cushions that come from anywhere and simply put it inside your shoe. Take the old one out, put the new one in, and remedy it that way. I've done it that way myself many times. This next group of people are people who quit walking because they just don't feel quite as steady anymore, maybe lose their balance a little bit, or particularly if you get on a uneven surface, walking on the grass or a trail, simply using a walking stick can be a easy answer. They look cool, there's different designs. Now, my neighbor who I was talking about, he literally uses a walking stick. He had a very cool looking walking stick, by the way.
Brad: This used to be my mother's. It's got a nice little teddy bear on it, but simply using a little bit to keep your balance is really a big difference. Mike has a different one that you can buy. It's got a wider base. There's a variety of walking sticks. Now, it doesn't matter which side you use a walking stick on unless you have a sore leg. Whichever the sore leg is on, you'll probably try it and use it on the opposite arm. Seems backwards, but I would try it that way first. And if that doesn't work, go on the other side. One way or another, use it, whatever makes you feel better.
Mike: They're just very lightweight, portable, and easy to use, so this is the first solution of many.
Brad: Alright, now the next option if you're feeling unsteady walking on the flat or on trails or if you want to actually get more strengthening in the upper body and shoulders, you use a pair of walking sticks. Now these really are not walking sticks when you use them like this. They're trekking poles. They're very different than walking sticks. They're adjustable. Now you're going to put them, Mike has his adjusted improperly, they're way too high, he has his hand in there improperly.
Brad: Now we have a video that goes through this in detail for beginners, but it's one of those things where walking like this makes you more steady, again, uses more arm and shoulder strength or you're going to burn more calories with these.
Brad: And if you're walking on trails or up and down hills, they're a very big advantage. I use them when I was hiking in the mountains. Very helpful. So this is just another option to keep you walking and keep you a little more healthy, burn some calories. Mike, what do you say about these?
Mike: My parents walk normally without these, but when they go on big hikes, including bluffs and mountains, they actually use trekking poles and they're both in their 60s.
Brad: And they love them, I'm assuming.
Mike: Yeah, they do.
Brad: Now the fourth option is if you have joint pain on one side. For example, if you have knee pain or hip pain from arthritis, every time you put weight through that side, it hurts, then the next best thing is actually use a cane. Not a walking stick because you need to bear weight through the cane, taking the weight off of the painful side, making it less painful, making a big difference. Bob, Mike, and I have had great success with this with people who use it if it's properly. Mike, can you talk to how you adjust the cane properly?
Mike: Sure, so when you're standing up nice and tall, it should be able to reach the crease of your wrist. Make sure you're not slouched over too much.
Mike: There are different style canes as well. Brad's is a single point, one little point. Mine's actually a quad cane, it's got four little points. Different styles, use what works best for you, and make sure it's set up right. Again, the cane is better because you can really push weight through that type of handle versus some type of walking stick.
Brad: Now Mike, if you have pain on your right side, which hand are you going to use the cane in?
Mike: Left side. You're going to use the cane opposite the painful side, not like Dr. House from the show, that way you can evenly distribute the weight with the cane being on the opposite side.
Brad: It makes a big difference, but once you try and do it properly, I've had people say, "Oh boy, does that feel much better." Big difference and they could continue their walking until the arthritis is settled down. Now if you have a wooden cane, if you have one that's too tall, I would have to cut that off with a saw or something of that nature. If it's too short, you simply can't use it because it won't grow back. And the last category is for those people who feel like the cane is not enough, they're unsteady, they fatigue easily, they need to sit down, then you're going to go to a walker, either a four-wheeled walker that has a seat if you need to sit down to rest, otherwise, a foldable walker like this, it can be very helpful in keeping you up, walking, and safe.
Mike: So with this type of walker, you can see it's a little bit tall for me, so I would need to shrink it down. It's the same setup as you would do for the cane, the crease of your wrist.
Mike: Now, this type of walker, you can't turn as easily, but if you really need to lean down and put your arms through it, this walker is going to be a lot sturdier than the four-wheeler. Those has castor wheels in the front, making it a lot easier to navigate. They also have nice large wheels, which are optimal for outdoor use.
Brad: Good point, Mike. So seated down, make sure you learn to use the brakes. Sit down, you got a back rest here, rest.
Brad: And this is actually what my mother used. She graduated, I'm going to get personal, she went from the single point cane to a four-wheeled walker, and it's a wonderful thing. She really appreciates it and so could you. So don't be shy about going to a four-wheeled walker to keep yourself moving, active, and feeling younger. How'd that sound, Mike?
Mike: That sounded good. Did she have a cap and gown ceremony for graduation?
Brad: Well, no, we took her out and she had a bottle of wine. Just kidding.
Mike: No wonder why she couldn't walk.
Brad: Alright, getting a little more serious, another excellent way to keep walking, feeling younger, is get a walking partner where, at least, you get together once per week to go on your walk and you talk about the goals you're setting for that week. You're going to walk two days, three days, maybe even four days. So Mike, what else do you have to add?
Mike: Having an accountability buddy is a good thing. Say that 10 times over.
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