5 Reasons to Make Time for Walking

What if you were told there⁠'s one thing you can do that will benefit your entire being—mind, body and soul? From mental health to physical health, sleep and so much more, this one thing has proven to be beneficial. Not only that, but it's also free, easy to do and safe. Pretty exciting, right? Well, what is it? It's walking! Integrative medicine expert and Vionic Innovation Lab member Dr. Andrew Weil expounds on the merits of walking and why you should make time for it in your daily life.

Dr. Andrew Weil on the Importance of Walking
from Vionic Group LLC on Vimeo.

  1. Boost your brain health. As we get older, we're often reminded of the need to keep our physical health top-of-mind. But our brain health requires just as much upkeep. A recent study from the University of Kansas reveals that even small doses of exercise can help improve our brain health and thinking skills. Dr. Weil suggests that seniors walk at a brisk pace for 45 minutes a day to reap the cognitive benefits and keep the mind sharp as you age.

  2. Melt away stress. Physical exercise has long been known to be a reliable stress-reliever. Dr. Weil cites a 2015 study published in the Scandinavian Journal of Medicine and Science of Sports revealing that a 30-minute walk over lunchtime can boost your mood, offering a quick fix for stress. To kick it up a notch, try breath-walking, a form of active meditation developed by Dr. Jim Nicolai, Dr. Weil's colleague, that combines walking and meditation to further stave off anxiety by keeping you mindful in the moment. Learn more about this practice and get video instruction from Dr. Nicolai.

  3. Lower your blood pressure. While high blood pressure and hypertension have a largely hereditary component, a 2012 study in Hypertension showed that, regardless of family history of high blood pressure, one can lower the risk of developing hypertension by staying in shape. Dr. Weil recommends 30 minutes of moderate exercise a day as one of the most effective natural remedies for high blood pressure.

  4. Sleep more soundly. We all know how important sleep is to our overall health. It's when your body repairs itself from the stresses of the day. A 2013 study conducted by the National Sleep Foundation found that more than 75 percent of the study participants who said they exercised regularly reported that their sleep quality was very good or fairly good. However, if the only time of day you have available for exercising is in the evening and you find that it interferes with your sleep, do not worry! Read these tips from Dr. Weil and Dr. Dan Bornstein of the Department of Health, Exercise and Sport Science at The Citadel for how you can wind down after an evening workout to help you fall asleep more easily.

  5. Improve your fitness. If improving your fitness is your end game, walking is a great option for that, too. While it may take longer to see results than running or a more intense workout, it can still improve your cardiovascular health. Dr. Weil advises, "The main problem with walking as a principal aerobic activity is that you can easily fail to do it strenuously enough to get the conditioning benefits of exercise. You should be able to walk about three miles in 45 minutes."

Now that you know why walking is so great, make sure you have the right shoes. Vionic walking shoes with arch support provide the perfect level of support to keep you moving in comfort.

Posted 2/6/2017  12:00:00 AM By:   : 24,278 views

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10 Tips for Sticking to Your New Year's Fitness Goals

If you’ve ever gone to a gym the first few weeks of January, you know the scene: Jam-packed exercise classes and every piece of equipment in use with bright-eyed, highly motivated gym-goers wearing their brand-new workout clothes they received for Christmas. But come February, the gym returns to its pre-New Year’s state of the loyal faithful who have made working out a top priority in their life for the long-term–not as a short-term resolution. Hey, we’ve all been there! And that doesn’t mean you shouldn’t set resolutions. They’re a great way to recalibrate your brain and decide what you want to focus on for the upcoming year. So, go ahead and set those resolutions, but make sure to follow our 10 tips for sticking to your fitness goals for a full 365 days.

Posted 1/9/2017  12:00:00 AM By:   : 18,648 views

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Winterize Your Feet

Along with sweater weather, hot cocoa and building snowmen, winter also brings dry air, cold feet and the risk of slipping on ice. Here are five tips for protecting your feet during the long winter months.

Posted 12/5/2016  12:00:00 AM By:   : 18,110 views

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6 Tips for a Zen Holiday from Celebrity Trainer Juliet Kaska

The holiday season is nearly upon us. For many people, it can be a time of elevated stress from the near-constant parade of parties, holiday shopping, family get-togethers and travel. We’re also more likely to dump our healthy good intentions when it comes to food choices and exercising (who can resist that extra slice of pumpkin pie?). That’s why it’s so important to put extra focus on both your physical and mental health now instead of waiting to start your New Year’s resolutions on January 1st. Luckily, fitness expert, celebrity trainer and Vionic Innovation Lab member Juliet Kaska is here to offer a few helpful tips to get you through the holidays feeling your best.

Posted 11/1/2016  12:00:00 AM By:   : 21,229 views

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Enjoy a Stress-Free Holiday in 30 Days with the #ZenFitness30: Fit in Fitness for the Holidays Challenge

Let's face it, the holidays are a stressful time of year. Finding time to fit everything in—family, friends, parties, gifts, kids' activities and other seasonal engagements—can add up and make the holidays much less enjoyable. Wouldn't it be wonderful if you could carve out a little time for yourself each day so you can step back and enjoy the spirit of the season this year?

Posted 11/1/2016  12:00:00 AM By:   : 15,221 views

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Your Cheat Sheet to Finding the Best Shoes

"Flats are better than heels." "All sneakers are created equal." "NEVER wear flip-flops." "It’s better to go barefoot at home." We've all heard these misconceptions before. We're here to set the record straight and help you learn exactly what to look for in every type of shoe in your closet. 

Posted 10/3/2016  12:00:00 AM By:   : 23,731 views

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Get Back on Your Feet Quickly Post-Workout

We've heard about the importance of proper workout footwear from medical professionals, magazines, friends, family and so many other sources. We get it! Running and walking require specially formulated shoes, while cross-trainers are more appropriate for the gym or a fitness class. But what happens to our feet after exercise?

As it turns out, there are some steps we should all be taking to ensure that our feet remain in tip-top shape after a workout. We asked podiatrist Dr. Jackie Sutera and doctor of physical therapy Brian Hoke, both of the Vionic Innovation Lab, for some insight into post-workout foot recovery. Here are their simple (yet indispensable) tips.
Cooldown stretching–here’s what to do after a workout to salvage your soles:

  • Massage the soles of your feet by running the arch of your foot over a golf ball or other physical therapy ball on the floor to stretch out the fascia (i.e., the ligament that runs from the heel of your foot to your toes and can become inflamed, causing plantar fasciitis).
  • In addition to stretching the feet, loosening your calf muscles is a must, Hoke tells Shape.com. "A common mistake is to allow the arches to fall while stretching the calf muscle. It causes stress that can aggravate foot problems, like heel pain and plantar fasciitis."
Address these common post-workout foot issues:
  • Blisters: Pad, bandage and avoid the blister until it heals. If you must, clean a safety pin with alcohol and make a small hole to drain it, being careful not to pull off skin. Then, apply an antibiotic ointment to the area and bandage it.
  • Calluses: Lightly buff the affected area with a foot file and then cover with a foot cream that contains salicylic acid, lactic acid or urea.
  • Athlete's foot: Dry the feet very well after showering, and use medicated foot powder and topical anti-fungal ointments as directed.
  • Heel Pain: Ice feet after working out and wear shoes with arch support even around the house. Don't go barefoot, as hard surfaces like wood or tile will exacerbate the pain.
Looking for a pair of post-recovery sandals? Our favorite Vionic Tide flip-flop is a favorite for a reason: The pronounced arch support and deep heel cup provide just the right amount of support and is proven to help alleviate heel pain.* And with over 20 colors and patterns to choose from, you’re sure to find your perfect pair.

About Vionic Footwear
Developed by Phillip Vasyli, renowned Australian podiatrist and founder of Orthaheel® Technology, all Vionic shoes help restore natural foot function and relieve heel pain, promoting a more active lifestyle. Vionic’s footwear and orthotic inserts are also endorsed by noted integrative medicine expert Dr. Andrew Weil. For additional information about Vionic, please visit VionicShoes.com.
*Based on a peer-reviewed clinical study partially funded by Vionic on people experiencing moderate, non-traumatic heel pain. 

Posted 9/6/2016  12:00:00 AM By:   : 16,606 views

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Don't Let Standing Get You Down: The Best Shoes for Walking on Hard Surfaces

We’ve all heard the song, “The foot bone’s connected to the leg bone. The leg bone’s connected to the knee bone…” And it’s true! The study of biomechanics has proven that everything is interconnected, and when there’s a misalignment in one part of the body, it can travel up your body and affect other areas. What causes this misalignment? Prolonged periods of standing or walking on concrete can cause the foot to over-pronate, resulting in the ankle rolling inwards and the arch collapsing. That’s why it’s so important to wear the best shoes for standing on concrete when you’re constantly walking on hard surfaces.

Posted 8/2/2016  12:00:00 AM By:   : 32,162 views

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bmiSMART's 30 Days to Victory Challenge: Learn to Celebrate Your Daily Weight-Loss Wins

Whether you have a little or a lot of weight you're determined to lose, it's difficult not to get stuck focusing on the big picture. What will you look like when you lose 10, 20, 30 or more pounds? You can probably envision your finish line and know you want to get there, but the "how" you'll get there can sometimes seem insurmountable. Weight loss works best when you take one day at a time. So how can you start making good choices today, and how can you prepare now for a healthier tomorrow?    

Posted 8/1/2016  11:00:00 PM By:   : 26,581 views

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Keep Your Feet Happy and Healthy During Summer Travel

Traveling and exploring are some of the best parts about summer, but walking long distances and standing (hello, airport security lines!) can take a toll on your feet. We spoke with Vionic Innovation Lab experts Dr. Jackie Sutera and Brian Hoke, DPT about how you can preserve the health of your feet while enjoying a jam-packed schedule of summer travel.

Posted 7/5/2016  12:00:00 AM By:   : 18,412 views

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The 30-Day #Find30: Home.Work.Play. Challenge: Find Time for Health & Fitness Wherever You Are!

Finding time for fitness can itself feel as exhausting as a workout. You know that you could fit it in if it weren't for the lack of time, sleep or motivation; the never-ending household chores, grocery shopping or work deadlines; or the demands of the kids' schedules, spending time with your significant other or even just relaxing time just for yourself.

If this cycle sounds familiar, rest assured in the knowledge that not only are you not alone, but there are effective ways to get moving no matter how jam-packed your calendar. We're here to help you find time to fit in fitness and healthy living wherever you are throughout the day for the next 30 days. We’ve partnered with Vionic® with Orthaheel® Technology footwear to bring you the 30-Day #Find30: Home.Work.Play. Challenge! By joining the challenge, you will receive a foolproof plan to help you squeeze 30 minutes of daily fitness into your home, work or play time for the next 30 consecutive days.

Posted 7/1/2016  12:00:00 AM By:   : 9,719 views

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A Top Tip for Weight Loss Maintenance

Losing weight is difficult—and once you do, keeping those pounds off can be even harder. No need to be discouraged, after all, it’s not impossible. Take it from someone who works with patients trying to achieve this very goal every day.

Posted 6/20/2016  12:00:00 AM By:   : 41,878 views

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3 Tips to Achieve a Healthy Balance This Summer

Losing weight and keeping it off can be a challenge at any time of the year, but in the summer months it can be particularly trying when travel and social events quickly fill up the calendar and you can't even begin to think about wearing a bathing suit. With the right tools in place, though, you can stay on track without sacrificing the fun.

Posted 6/15/2016  12:00:00 AM By:   : 16,926 views

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Choose the Right Flip-Flops for Your Foot Health

As flip-flop season ramps up, it's important to keep in mind that not all of them are created equal, according to Vionic Innovation Lab expert and NYC podiatrist Dr. Jackie Sutera. Find out why flat flip-flops can be hazardous to your foot health and steps you can take to alleviate the risks.

Posted 6/2/2016  12:00:00 AM By:   : 46,619 views

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How to Find Some Zen in Every Part of Your Day

We could all use a little more Zen in our lives, right? A little more time to relax and peacefully zone out? A second to forget the to-do list? A moment to just be?

Yeah, that sounds pretty glorious. These days, weeks are full of rushing from one appointment or meeting to another while also trying to check your email, text back your friend about weekend plans and respond to all the social media dings going off. Not very Zen at all. And don't even get me started on the piles of laundry, the grocery store run you've been putting off and organizing the house—it never ends!

Posted 5/17/2016  12:00:00 AM By:   : 4 comments   25,698 views

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