Hello 2024!
“We will open the book. Its pages are blank. We are going to put words on them ourselves. The book is called ”Opportunity” and its first chapter is New Year’s Day.”
As we bid farewell to 2023 and embrace the new year, many of us will enthusiastically dive into a New Year's Resolution.
A recent survey conducted by Finder asked Australians about their 2024 New Year's Resolutions.
Their research revealed that 73% of Australians have set a New Year's resolution for 2024. Women (79%) are more likely than men (66%) to set goals for the new year.
According to the study, the most popular personal goals for 2024 are:
SOURCE: https://www.finder.com.au/new-years-resolutions-statistics
As you can see, diet and exercise-related resolutions are the most common goals, with the majority of respondents keen for a healthy start to 2024.
However, amidst the excitement of starting a healthy eating and exercise regime, we often overlook the vital role of foot health and the lower limb in achieving our fitness goals.
The Importance of Foot Health
Our feet are the foundation for every step we take. They play a crucial role in your overall well-being and everyday activities.
Feet support the weight of our entire body and allow us to stand, walk, run, and engage in various physical activities.
Neglecting foot health can lead to various problems, including pain, discomfort, or even mobility issues. And this can quickly derail your New Year's exercise resolution.
Looking after your feet, such as wearing appropriate footwear, practising good hygiene, and seeking timely treatment for foot-related concerns, is essential to maintaining optimal foot health and ensuring your ability to achieve your 2024 health goals.
Before You Get Started
Statistics tell us that most New Year's Resolutions fail. Sadly, most people have given up their goals by February.
However, if you set clear and realistic plans to determine what you want to achieve, put simple steps in place to do this and closely monitor the results, you are more likely to achieve your desired health and fitness goal.
Before you get started on your fitness journey, think about the following:
Choose an activity you enjoy: To ensure long-term adherence to your new exercise regime, select activities you genuinely enjoy. This will make it easier to stay motivated and committed.
Consider your schedule: Plan your workouts around your daily schedule to ensure consistency. Identify suitable time slots, such as early mornings or lunch breaks, when you will stick to your exercise routine.
Monitor your progress: Regularly track your progress by recording your workouts, measurements, and achievements. This will help you stay motivated and adjust your exercise regimen when necessary.
Have a support system: Share your exercise goals with friends and family, or join fitness communities to find accountability, encouragement, and support. It can significantly increase your motivation and success.
Choosing Suitable Footwear
The first step in any new exercise regime is to wear the correct shoes. Sneakers are the most appropriate for (most) forms of exercise.
Ill-fitting or significantly worn sneakers can lead to many problems, including blisters, corns/calluses, or musculoskeletal injuries.
Here are some questions to ask yourself when looking at your sneakers:
Do my sneakers fit correctly? When standing, you need a full thumbs-length from the end of your longest toe to the end of the shoe. Also, check that the width and depth are adequate across the toe box.
Do my sneakers support and cushion my foot? Pick up your shoe and bend and twist it. If they feel too flimsy or flexible, they may not be the most supportive shoe for starting a new exercise regime.
Look at the sole. Are my sneakers too worn? If so, it's time for a new pair.
Do my sneakers feel comfortable? Are you getting any pain? Sneakers should fit perfectly and shouldn't need to stretch to wear in.
When shopping for exercise shoes, opt for those specifically designed for the activity you plan to engage in.
Remember, comfortable feet are happy feet!
Starting Out
If you're new to exercise or have existing foot conditions, please don't just jump into a full-on exercise regime! Starting with low-impact activities is the key to long-term success.
Activities such as swimming, cycling, or gentle walking allow you to engage in cardiovascular exercise while minimising the impact on foot structures.
By gradually increasing the intensity of your workout routine, you allow your body (and feet!) to adapt and build strength and endurance over time.
Progressing to more challenging exercises over the months ahead will help you continue to see changes in your body and fitness level.
Stretching and Strengthening Exercises
Include foot-specific stretching and strengthening exercises in your exercise routine to improve flexibility and help prevent common lower limb injuries.
Effective stretches include calf stretches, toe curls, and heel raises. Additionally, consider using resistance bands to enhance the strength and stability of your feet and lower limbs.
Foot Care
Finally, please remember the importance of regular foot care.
Wash your feet daily in the shower, then dry well between your toes.
Keep your toenails well-maintained. Nails that are too long OR too short can cause issues. Cut your nails straight across, following the natural curve of your nail. Always leave 1-2 mm of white tip at the end of the nail plate, and never cut down the sides.
Apply a moisturising cream daily to your heels, and regularly inspect your feet for signs of blisters, calluses, or any abnormalities. If you find a problem, address it promptly to prevent further complications.
I know this sounds simple, but remember, change (and wash) your socks at least once a day. If you have been exercising and your socks are hot and sweaty, change them as soon as you get home.
Pop your sneakers out in the sun to air when you're not wearing them. This will help to reduce residual moisture and odour.
Embarking on a new year's exercise regime is an exciting opportunity to improve your fitness and overall well-being. Feet play an essential role in achieving your health and fitness goals.
If you have any concerns or foot issues in your fitness journey, please book an appointment to see one of our podiatrists. We are foot health experts and can help keep your New Year's Resolutions on track.
Look after your feet, and have a fabulous 2024!