Corporate Fitness and Active Aging

‘Tis the season to keep moving! With our Holiday Hustle program in full swing, we hope you’re staying on top of your fitness goals. One of our primary targets is tracking 50,000 steps per week throughout the program — and we aim to keep that momentum going into the new year and beyond.

For some, that goal might seem daunting. If your daily routine involves long hours on your feet in work boots, wearing shoes that have outlasted their prime, or sitting at a desk for hours followed by a car commute, then it's time we talk about how to fit those steps into your day — from the ground up.

Does Your Shoe Fit?

When it comes to footwear, fashion and function often clash. This is particularly evident in the athletic shoe industry, but it also impacts business and fashion footwear. Many popular brands prioritize sleekness or a stylish heel, but sacrifice foot support and proper toe box space.

To check if your shoes are working for you, simply place your foot inside your shoe — does it feel cramped or is there a noticeable difference between the width of your foot and the sole? If your toes spill over or feel pinched, it’s time to rethink your choice. A proper fit is crucial, and many stores offer professional fittings to help you find a shoe that suits your foot's natural shape. If you're starting to feel discomfort or new pains as you take on more steps, a proper shoe fit could be the fix.

Are You Paying Attention to Your Shoes?

If you're already on your feet a lot, walking or standing, it’s essential to pay attention to the wear and tear on your shoes. Over time, shoes break down, and worn-out soles can negatively affect the alignment and function of your feet. Think of it like running shoes — dedicated runners typically replace theirs every 2-5 months because shoes have a lifespan.

Here’s how to tell if it’s time for new shoes:

• Check for worn edges or vertical creases on the sole — a sign the shoe's support is breaking down.
• Inspect the tread — is it still intact?
• Compare the wear on your left and right shoes — uneven wear can signal alignment or gait issues.

If you notice any of these signs, it’s a good idea to schedule a professional shoe fitting or visit us for an assessment.

Are Your Feet Ready for the Challenge?

A well-fitting shoe is just one part of the equation — foot strength is just as important. If you're new to physical activity or haven't been walking much recently, it's a good idea to prepare your feet and ankles for the challenge.

Here’s a simple test: Can you "draw" the alphabet with your toes (tracing each letter in the air) without cramping or tiring out? Can you flex and spread your toes (like making a fist with your feet) 10 times without discomfort?

If these exercises are difficult, don't worry! Start with small, daily stretches and exercises to build strength in your feet. You can also schedule an appointment with one of our physiologists to help improve your foot strength and flexibility.

Ditch the Shoes — Occasionally

Here’s a tip that might sound counterintuitive: sometimes, less is more. Shoes are great for protection, but they also do some of the work your foot muscles should be doing. Whenever possible, spend some time without shoes on. Walk barefoot on grass or around your home to activate your foot muscles naturally. The less support your shoes offer, the more your muscles will engage, improving both strength and flexibility.

This practice not only helps build foot strength, but it also gives you valuable feedback about your walking style, which can be helpful when selecting future shoes — especially for hiking or running.

Fueling your body before and after exercise is essential for ensuring you will have enough energy to both perform and recover. However, it is important to choose the right  foods, and to consume them at the appropriate time, to optimize your nutrition. What and when you eat varies depending on the individual and their preferences, the type of activity being performed, and whether the food is being consumed before or after physical activity.

Pre-Exercise Nutrition
Ideally, you should aim to eat within 1 to 3 hours of exercise. When you should eat will
depend on the amount of food that is to be consumed. Allow 3-4 hours for a large meal (400 calories or more), about 2-3 hours for a smaller meal (200-300 calories), and one to two hours for a snack (100-200 calories) to digest. Eating too close to physical activity may result in gastrointestinal discomfort or impaired performance. Everyone’s body is different, so try
experimenting to see what time frame is best for yours. Similarly, consume familiar foods that you know will not cause stomach discomfort during activity (common culprits include
fried/greasy foods and high fat/very high fiber foods).

Good pre-exercise snacks/meals include:
● Cereal with fat-free milk and a piece of fruit
● Whole grain toast with mashed avocado or peanut butter
● A fried or scrambled egg with whole grain toast
● Low-fat cottage cheese or yogurt with fruit
● A fruit smoothie

Post-Exercise Nutrition
Typically, it is best to eat within 1 hour of an intense workout. If you’re unable to tolerate
a large meal after exercise, a small snack or meal (100-300 calories) should suffice until you’re able to stomach something more significant. Despite being finished with your activity or exercise, it is still necessary to replenish your energy stores by consuming carbohydrates and/or fats with your post-workout meal. Additionally, obtaining enough protein is important for muscle recovery and repair.

Good post-exercise snacks/meals include:
● A protein shake or smoothie
● Chicken, tuna or turkey on whole grain bread/toast
● Low-fat cottage cheese or yogurt with fruit
● Low-fat chocolate milk
● Hard-boiled egg and string cheese

Don’t forget to hydrate! Consuming a large amount of fluid prior to exercise is likely to cause an upset stomach, so try to stay hydrated throughout the day before and after exercising, and keep a water bottle with you during activity when possible! A general rule of thumb is to drink at least 8 ounces of water for every 10-20 minutes of exercise you complete.

Oh, my aching feet! More importantly, why do my feet hurt? Let me explain further. At times in the past, the top of my foot has felt like it was being crushed by the laces of my sneakers. I logically thought that all I needed to do was loosen the laces of my sneakers and it would solve the problem. It did not help. Really, all it did was create more problems because then my sneakers felt like they were going to fall off, and then the loose-fitting sneakers began to rub on and irritate my heels. On top of that, when I did loosen the laces, the shoes would then come untied too easily.

Asking a Podiatrist

I am a runner, and having this issue was becoming extremely frustrating. I even went so far as to try new running shoes (to no avail). After all of this, I began to think there was something wrong with my feet. I asked one of my friends, who happens to be a podiatrist, his thoughts. He began by asking me to take off my sneakers. (“Ugh,” I thought to myself, because I had just run in those things, and you could only imagine my embarrassment!) This first thing he did was take the insoles out of my shoes and examine them. He didn’t look at my feet—just my shoe insoles!

Then he said to me, “You have a high instep, and we need to create more space in your sneaker.” Create more space? I was perplexed. He then began to unlace my sneakers and re-lace them, avoiding lacing the middle eyelets of each shoe. I put my sneakers back on; and to my delight, I had no pain.

From there I began to think about how lacing your sneakers differently or more creatively could alleviate pain in your feet in other scenarios as well. Turns out, there is a plethora of information on the internet that speaks to that very topic.

The Important of Shoe Fit for Seniors

I am lucky enough to have a job doing what I love. I work in an active aging community, and so often I see people suffering with painful bunions, toe or foot deformities, and even arthritis. These painful issues combined with mobility problems seem to go together with people wearing ill-fitting shoes to accommodate their foot and/or mobility concerns. I see things like people buying shoes that are too big to make it easier to slide their foot in and out of, or trying to alleviate the pressure of a shoe pressing on an already painful bunion. Ill-fitting shoes can even increase your risk for a fall, and adversely affect things like circulation or neuropathy.

If balance or painful feet are an issue for you, you should start with your doctor first and from there consider meeting with a shoe-fit specialist only after your doctor has assured you that there is nothing that needs to be medically managed first. It may be something such as a shoe that is too large or small, or even just your laces!

I came across this article in Self magazine that speaks to creative lacing techniques. It made all the difference for me, and it might for you, too!