Insider Tips From Medical Specialists

The Podiatrist Says

Marlene Reid, a podiatrist in Westmont, Illinois, and a spokesperson for the American Podiatric Medical Association

• Size yourself up. Have your feet measured every few years―especially after a pregnancy or if your weight has changed. “Don’t just routinely buy the size you’ve always worn,” says Reid, because wearing shoes that are too small can exacerbate foot problems, like bunions, corns, and hammertoes.
• Change your shoes. You shouldn’t wear the same heel height every day. “Even half an inch of difference changes the pressure on the foot and stretches out the Achilles,” says Reid. Take that as a good excuse to buy those cute flats or kitten heels.
• Banish bare feet. When you go barefoot or wear shoes that have no arch support or motion control (like flip-flops), the plantar fasciae, the connective tissue that runs under the feet to the heels, can get overworked. The result is often heel pain.

The Cardiologist Says

Nieca Goldberg, an associate professor of medicine and the medical director of the Women’s Heart Program at New York University, in New York City

• Do some navel-gazing. “Even if you’re slim, storing fat around your belly is linked with a higher risk of heart disease,” says Goldberg. Measure your waist regularly. Ideally, it should be less than 35 inches. To manage your middle, get daily aerobic exercise and avoid simple carbohydrates, such as pastries and white bread, which can increase belly fat.
• Take your numbers. “If you are over 35 and don’t know your blood pressure and cholesterol, see your doctor,” says Goldberg. Having that information lets you and your doctor assess your heart-disease risks.
• Go (a little) nuts. Walnuts, which contain healthy fats and alpha linoleic acid, may be good for your heart. Have a handful a few times a week.

The Sports-Medicine Doctor Says

Kathy Weber, the director of women’s sports medicine at Rush University Medical Center, in Chicago

• Risk making a fool of yourself. When it comes to exercising, doing the things you aren’t good at will help you the most. “People tend to gravitate toward the activities they’re best at and ignore everything else,” says Weber. (The naturally flexible become yoga addicts; those with good cardio endurance focus on running.) But always doing the same activity can cause imbalances in your muscles, which can lead to overuse or injury.
• Get your rear in gear. Women tend to be naturally weak in the hips and the gluteals, but if those areas are not strong, the knee and hip joints must absorb all the impact. Strengthening the backside helps prevent a lot of injuries, such as hip bursitis, tendinitis, and gluteal strains. 
• Buy new sneakers. Runners and walkers should get a new pair of sneakers after the old ones have 300 to 400 miles on them, which is about every five months if you walk or run three miles a day, five days a week. “Wearing them after they break down can lead to problems ranging from achy feet to knee or hip injuries,” says Weber. If you’ve lost track of how long you’ve had your sneakers, compare them with a new pair and look for signs of deterioration in the soles, the arch support, and the overall cushioning.