Walking In The UAE
Walking is a great way to not just get from A to B, but to burn calories, improve heart health and if you’re one of our orthotics patients, to get your muscles engaged and working with the orthotic, toning and tightening your foot.
How much should I walk daily?
Most of us walk 3,000 – 4,000 steps every day. In hot climates such as Dubai, the high temperatures of summer can mean we walk less than that – parking our cars closer to the mall entrance and staying inside in air conditioned homes and offices.
Increasing the amount you walk to 10,000 steps a day gives you a specific daily goal to aim for and is an easy, free way to increase your activity levels and overall health, including heart heath*. As a guideline, adults are advised to exercise for 150 minutes per week. The good news is that if you’re walking 10,000 steps per day, you will probably exceed this. 10,000 steps is about 5 miles / 8 km per day. This is about one and a half laps of Yas Marina Circuit in Abu Dhabi (5.5km lap distance).
An easy way to monitor your daily steps is by clipping a pedometer onto your waistband. Smartphones such as iPhones also have a useful Health App built in that counts your steps. Try searching the App Store too for free step counting / health Apps.
Benefits of Walking
Michelle Champlin, Chief Podiatrist of Dubai Podiatry Centre, recommends daily walking as a great source of improving overall fitness and health for all her patients, and is especially important for her diabetic patients. She also sees much faster improvements in her custom orthotic patients who walk or jog frequently, as engaging the muscles of the foot (and leg) on the orthotic (by walking or jogging) forces these foot muscles to work harder, tighten, tone and lift the arches of the feet, pulling foot posture back into it’s correct alignment much faster than someone who is not physically as active on their feet.
Michelle says “The diabetic patients I see who incorporate an evening brisk walk into their daily routine, and make little changes such as parking their car further from the mall or their work entrance, taking the stairs at work instead of the elevator, tend to be more in control of their diabetes, maintain healthy weights and ultimately show less complications in the long term – generally leading long, happy and healthy lives, by staying in control of their diet and exercise.”
The average 45 year old, weighing 70kg will burn 400 calories walking briskly for 10,000 steps. Combined with a healthy diet, walking is a great, freely available way for most people to stay healthy – it doesn’t require fancy exercise or gym equipment or spending money on anything except your sports shoes.
Other than the benefits to your overall health, walking is a great way to spend time together as a family with the kids, to get back into shape after having a baby and to see the sights of the UAE that would otherwise pass you by in a car.
It’s a great way for diabetics to exercise (talk over your exercise plan with your GP) – reducing stress hormones, burning calories and helping blood circulation.
What do I need to get started?
It’s easy! All you need is comfortable, loose clothing and a good, comfortable pair of sports shoes (check out our helpful sports footwear advice here) and socks (and a hat / sun protection If outdoors during the day). Bring a bottle of water to sip from too to prevent dehydration on longer walks.
Some walking ideas in the UAE
We are spoilt for choice for walks both indoors and outdoors throughout the UAE. Mall of the Emirates in Dubai, for example, has a walking group every weekday morning, Sunday to Thursday at 8.30am. You could also enjoy the scenery and sights outdoors whilst you walk – plan a route say through historic Bur Dubai, starting at Herib Bin Harib Mosque and taking a tour creekside, stopping at the Heritage and Diving Village, Al Shindagha Square Fort, the Al Fahidi Fort Museum and the Gold Souk.
For the more adventurous, plan day excursions around the UAE to other Emirates. There are plenty of options for keeping on the flat, avoiding more strenuous uphill / downhill terrain. There’s certainly no need to launch yourself up the Stairway to Heaven in Ras Al Khaimah or Wadi Bih, and most definitely not without lots of prior safety preparation, kit and appropriate fitness level.
There is also the fabulous 5 metre wide walking track of the newly developed Jumeirah Corniche project, some 14km long running from Dubai Marine Beach Resort up to the Burj Al Arab. Family friendly, with loads of facilities and stops along the way.
Even at the height of summer, try for a walk either early in the morning or later in the evening when the temperature drops. So many of Dubai’s municipal parks have lovely walks and shock absorbing tracks, from Mushrif Park, Creekside Park to even our own little Satwa Park behind our building (Saeed Tower 2 on Sheikh Zayed Road). Look out for ladies days too for women only days.
What if I feel pain in my feet or legs?
If you are worried about your joints or overall health, go to see your GP for a check-up before starting any new fitness regime.
Build up to 10,000 daily steps gradually – don’t throw yourself into achieving this goal straight away as you could end up with blisters (find out about preventing and treating blisters here), joint or muscle pain or even a sprain if you twist your ankle.
If you experience any pain in your feet or legs, do discuss this with your Podiatrist. Walking for longer can show up any previously unnoticed issues, such as a leg length difference, over-pronation (ankles rolling in), supination (rolling out), or even a stress metatarsal fracture if you’re not wearing appropriate footwear for walking.
Here at Dubai Podiatry Centre, we can identify the reason for your foot, leg or hip pain and provide the right treatment so that you can get back out enjoying your walks – whether you might require custom orthotics to correct a biomechanical issue, expert footwear advice or treating a painful corn or verruca.
Contact Dubai Podiatry Centre on 04 3435390 if you do notice any aches or pains. Don’t let injury stand in your way from getting out and about. Happy walking!
* Source: NHS (UK)
