No mistake; Mishap prompted my best habit

Walking is one of my favorite habits that started by accident, literally.

In my early 20s, I lived in Northern Idaho where freezing rain is a winter standard. One wrong step and I landed a reconstructed ankle complete with titanium pins, screws and plate. After months of casts and physical therapy, workout options were few so I started walking.

Slow, unsteady strolling led to intense power walks on the St. Maries River dike. The injury came without invite, but the new habit became an addiction I need to feel good.

Walking provides time to pray, brainstorm new ideas and explore. Some days a dog or a cat will join me until I pause to send them back home. Squirrels and crows fighting over nuts induce laughter.

Walking is ideal for people with low back pain, poor posture or goals of improved fitness, according to our roommate Nick, a physical therapist intern. He suggests walking 20-30 minutes three to four times a week. Within 21 days, it should be habit.

“Make it a habit after a meal. Or just make it part of your daily routine,” he says. “Start slow. Get a partner; someone to hold you responsible will help.”

I know shoes are important gear because I grew up in an athletic family of marathoners, bike racers and backpackers. I realized talking with Nick that some people may not know how, or why, to pick great shoes. He likes the “shoe dog” on www.roadrunnersports.com. It’s a guide to the correct amount of support, cushion and control for each foot type. A good shoe prevents stress fractures, poor posture and collapsing arch, all of which can lead to injury.

When shopping in store, bend, poke and prod at the shoe. Nick says the toe break should match the natural break of the foot, the heal cup should be sturdy and the arch needs increased “medial support,” (less give). He isn’t fan of all-leather shoes because they stretch with wear. Lastly, Nick reminds us to replace walking shoes at least once a year. I replace mine every six months.

A mishap prompted my habit, but it was no mistake. Walking is an option everywhere I go. It has no dues or fees and always yields countless rewards. It’s a journey with every step.

(Note: Nicholas Adams is a bodybuilder and physical therapy student living with us while interning in Portland. He is a proponent of making small changes and building on them.)

Tags: exercise, happy, healthy habits, Portland outdoors, Posture, walking