Old Man Winter has already come knocking and many of us are bracing for what’s to come. But just because the cold air is nipping at your nose and the temperatures are dropping doesn’t mean your regular walking practice needs to change. In fact, here are 9 reasons why winter walking is actually quite good for you.


  • Lift your mood naturally. There’s nothing that can match the power of fresh air and sunshine. Both are good for your mood and help to stave off the winter blues. Plus. that burst of cold air helps you clear your mind and lower your stress levels.


  • Sunlight does a body good. Vitamin D is crucial for strong bones, and since it’s not an easy vitamin to get through your diet, sun exposure is key. Research shows that just 5-30 minutes of sunlight each week helps you get the Vitamin D you need, and since you can’t get it through windows, an outdoor walk is key!


  • Zap the calories. Now, we are into this walking thing for our overall wellness and fitness, but hey, burning a few more calories isn’t bad. Because your body is also working to stay warm, research suggests that a cold weather walk burns more calories. So if you’re walking for weight loss, pick up the pace and pack a punch with your winter walk.


  • Activate your immune system. Studies have shown that walking outside in winter can wake up your immune system and decrease inflammation. Just 30-45 minutes of moderate aerobic activity each day can increase the number of immune system cells in your body needed to fight off those pesky winter colds.


  • Boost energy without the caffeine. A cold weather walk has been shown to result in a meaningful energy boost that lasts for hours after your walk. So, when those eyelids start to droop mid-day, ditch the brew in exchange for a brisk walk.


  • Alter your body fat. During the winter, our bodies work hard to stay warm, and what helps with that is brown fat. This study shows that extended exposure to cooler temperatures helps change our obesity-causing white fat to the warming and metabolism-boosting properties of brown fat. Now there’s a fitness challenge we can get behind!


  • See a different world. There’s something about a fresh snowfall or a chill in the air that helps us take in a new perspective. When you’re out for your winter walk, take note of the change in scenery. The sound of your footsteps. And the critters that may be frolicking in their warm winter coats. You just might rediscover why you love your surroundings.


  • Breathe easier. Winter often provides us with cleaner air. Fewer pollutants and outdoor allergies give us the chance to really take a deep breath and restore our bodies with a fresh, calming and cleansing breath.


  • Fall asleep faster. We all know that cooler temperatures help you sleep better, and winter walking allows your body temperature to take less time to cool down. You just may notice it a bit easier to nod off at the end of the day resulting in a more restful night’s sleep.
Source: Mid-Hudson Newsletter NYSPMA
walking in the winter is good for you

All Toes on Deck: Tips for Protecting Feet from the Heat

Protect Feet from the Heat! One perk of a beach-bound vacation is knowing that instead of snow soaking through your shoes or having your feet feeling toasty in sweaty UGGS, you can lounge happily with your toes dangling in the warm weather, shoe-free with the sand at your feet. But alas, the dream does come with its own set of tootsie troubles.

“Your feet are still vulnerable even if you are soaking up some rays while just lying on your back,” says American Podiatric Medical Association member, Dr. Afsana Qader. “Prolonged periods of sun exposure can seriously sunburn your feet and public pool areas can be ripe with fungus and viruses.”

Wouldn’t you rather spend time collecting seashells than doctor’s bills? No worries. There are ways to prevent these future foot predicaments so you can go back to your sun-kissed dreams and enjoy a liberated foot experience.

  • Limit walking barefoot as it exposes feet to sunburn, as well as ringworm, athlete’s foot, plantar warts, and other infections and increases risk of injury to your feet.


  • Wear flip flops or shoes to the beach, around the pool, in the locker room, in your hotel bathroom, and on the carpeting in your room to limit the likelihood of contracting any bacterial infections and prevent injuries.


  • Remember to apply sunscreen all over your feet, especially the front and top of feet and ankles.  Don’t forget to reapply after you’ve been in the water.


  • Drink plenty of water throughout the day to stay hydrated. This will minimize any foot swelling caused by heat and help with overall health.


  • Keep blood flowing with periodic calf stretches, toe wiggles, and ankle flexes.


  • Some activities at the lake, river or beach may require different types of footwear to be worn so be sure to ask the contact at each activity if specific shoes are needed. To be safe, always pack protective water shoes or an extra pair of shoes.  Wet shoes must be dried out completely before your next wearing to prevent fungus or infections.


  • Seek professional medical attention from a podiatric physician if you injure your foot or ankle while on vacation.  Contact a doctor when something is broken or sprained, but a podiatrist can begin treating your ailment immediately while you’re away from home.


  • In case of minor foot problems be prepared with the following on-the-go foot gear:
    • Flip flops – for the hotel room, airport security check points, spa, and pool
    • Sterile bandages – for covering minor scrapes and cuts
    • Antibiotic cream – to treat any opening or skin injury
    • Emollient-enriched cream – to hydrate feet
    • Blister pads or moleskin – to prevent blisters
    • Advil or Motrin (anti-inflammatory) – to ease swollen, tired feet
    • Toenail clippers – to keep toenails trimmed
    • Emery board – to smooth broken nails or rough edges
    • Pumice stone – to soften calluses on skin
    • Sunscreen – to protect against sunburn
    • Aloe Vera or Silvadene cream – to ease burning pain from sunburn


how to keep your feet healthy in the summer heat

Westchester Foot Care, located in Yonkers, NY announces the immediate offering of laser therapy in Westchester County and the New York metropolitan area. The addition of this exciting and effective technology is part of Westchester Foot Care’s continued investment in advanced technologies and progressive procedures in the podiatric field.

Laser therapy has been used effectively for many years, but advances in technology have produced “the next generation of laser therapy” with the new MLS (Multiwave Locked System) Therapy Laser which uses specific wavelengths of light to treat painful and debilitating conditions. With laser therapy Dr. Blank and Dr. Qader can offer relief to those suffering with both chronic and acute ailments such as ankle and foot pain, tendonitis, arthritis, peripheral neuropathy, and sprains and strains without the use of painful injections or potentially habit forming drugs.

“We are very excited to be able to offer this new and dramatic treatment option to patients,” Dr. Qader said. Laser therapy is painless, with treatments usually lasting several minutes, and most patients see positive results in just 1-3 treatments.

“When a physical condition or injury affects mobility or quality of life, there is one goal: a rapid return to everyday activities. We now have the most advanced equipment on the market to deliver these results; results that include a very rapid reduction in pain, strong anti-inflammatory effect, and immediate improvement of local blood circulation,” states Dr.Qader. “More and more, our patients are looking for effective treatment options that are less invasive, have no side effects, provide rapid results and speed the healing process. Laser therapy provides us with an opportunity to meet the needs of our patients, and offer the highest levels of care possible.”

Dr. Qader summarizes, “We pride ourselves on staying on the leading edge of technology, and educating our patients on the various levels of care available. Laser therapy is the future of the podiatric industry, and we feel our patients deserve to have that option when choosing the best care for themselves.”

For additional information about laser therapy, contact the staff at Westchester Foot Care at (914) 327-3390.