Let me start this post by saying that this is not a sponsored post. I bought these myself and wanted to share some hard, objective data with you to potentially help you with your own weight loss/fitness journey!
A few months ago when I reignited my fitness journey, one of the first conscious decisions I made was to take a risk and try something different. I have very flat feet and have been wearing orthotics for the past decade… ever since I stopped my intense training in the martial arts. With my arches so flat, I always felt at the end of the day like I had been walking around Disneyland for the past 13 hours; even if I hadn’t walked that much. So, I sought out a podiatrist and began looking into picking up some prescription orthotics. Eventually, I picked up a pair and it was heavenly! Though it was pretty harsh walking on plastic footbeds (with padding on them), my feet weren’t sore like they were before. That is how I was fixing the problem of dealing with my flat footedness. Conventional wisdom. Conventional medicine. Like I said though, this time around I was going to try something new.
Minimalist Shoes and the Hype
Back to present day: When I decided that it was time to do better, it wasn’t a whim that lead me to the notion of going with barefoot running and minimalist running shoes. I’d heard about VFF’s, as they’re called by the minimalist faithful, roughly two years earlier and had been following the research and headlines off and on since then. They looked pretty cool (I have a thing for camo) and at the time I first found them I was looking for water shoes not knowing that Vibrams were so much more than that. So, the day I decided I was getting back into shape I immediately ran out to REI and picked up a pair of Vibram Five Fingers’ TrekSports. It was love at first run! My calves were sore but I could feel them getting stronger and as an added bonus, I could actually see them getting stronger. There was just one nagging concern in the back of my head… hype. One of the claims of the barefoot and minimalist running evangelists is that running shoes actually weaken arches and the supporting muscles in your feet and by running the way that nature intended, you will actually strengthen those atrophied muscles. A large part of my decision to go the minimalist route was various posts I’d read by large guys like myself who were now running without shin splits or knee or hip pain, thanks to Vibrams. I was 250lbs and figured that if other 250 or 300lb guys were seeing results then it was probably not too far fetched that I could as well.
Vibram Five Fingers and the Foot Scanner
Being the nerd I am, anecdotal evidence wasn’t enough for me. I decided that around the 3 or 4 month mark I would have my feet rescanned to see if my new running posture (I’ve been using the Pose method), which I attribute to the wearing of the VFFs, had yet effected the muscles in my feet for the better. That meant that I should also see an improvement in my arches. During this time I also wore my VFFs at work, for short walks around the neighborhood and to work out in. In other words, I practically lived in them. They’re so comfortable that I wanted to wear them all the time! The only time I didn’t wear them was when summer got into full swing and I started wearing flip flops. This week, I went and had my feet rescanned, the results of that scan are below, along with my baseline scan which shows how my feet looked prior to wearing VFFs.
The scan above is my baseline scan. This is what my feet looked like after having worn prescription orthotics. I wish I had scans from before I began wearing the orthotics, but I don’t. The right side of the page shows what healthy feet should look like and the left are mine.The dark areas of my foot are where the most pressure is being placed on the contact surface. Notice how different the arch on my right foot looks than the left? My right arch is pretty collapsed, which means the left side of my body is doing more work. This can lead to lower back pain (and it has), very tight thigh muscles (IT band issues) and sore, tired feet. I’ve experienced all of the above.
This scan shows my feet today. Notice how balanced my arches are now? That’s because my right foot actually has an arch now! I thought it was a pretty dramatic difference myself. I could’ve had the doc send my scans to the lab to have them pour over them with precision and give me hard data for the improvements in my arch, but I figured I’d save the doc and myself the expense since the pictures are fairly striking. I can tell you that I’ve been running now for four months, averaging 3-5 miles a week, and have had no shin splits, no lower back pain and no running associated knee pain (they’ve been a little tender but that’s because I’ve also been doing a lot of squats).
So, there you have it! Let me make one thing clear though. I’m always asked by people, “how do you like your Five Fingers?” I tell them that I love them and how much better I “feel” having worn them but I’m also careful to let them know that the shoes themselves aren’t a “magic bullet.” Vibram Five Fingers didn’t do this to my feet, running with no cushion, on the balls of my feet like a sprinter did this to my feet. Walking around in them all the time, did this to my feet. Not pushing myself too hard and injuring my feet (people are seeing instances of plantar fascitis and top of foot injuries from overuse) did this. The shoes, as awesome as they are, were the catalyst for all of this though. If I hadn’t stumbled upon the site while looking for water shoes years ago, I may not have stumbled upon the barefoot and minimalist running movement and added one of the most important tools in my fitness journey to my toolbox.
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Maintaining peak health is essential for men of all
ages. Attaining comprehensive health demands a combination of physical fitness, proper nutrition, psychological well-being,
and preventive measures. In this article, we will explore several easy-to-follow advice for
males to improve their wellness and achieve an optimal lifestyle.
### 1. Balanced Nutrition
Proper nutrition is the foundation of good health.
Males must focus on consuming a diverse range of healthy foods that offer necessary nutrients, minerals, and antioxidants.
Here are some key dietary tips:
– **Eat Plenty of Fruits and Vegetables:** Aim for at least five servings of fruits and vegetables every day.
Such foods are rich in vitamins, minerals, and fiber, essential for
preserving excellent health.
– **Opt for Whole Grains:** Swap refined grains
with whole grains such as brown rice, quinoa, and whole
wheat. Whole grains are packed with nutrients and fiber, which help manage blood sugar
levels and promote digestive health.
– **Include Lean Proteins:** Incorporate lean proteins like chicken,
turkey, fish, beans, and legumes in your diet. Protein is
vital for muscle repair and growth.
– **Limit Processed Foods:** Avoid processed foods that are high in sugars, salts,
and unhealthy fats. Choose fresh, whole foods whenever possible.
– **Drink Plenty of Water:** Make sure to drink adequate water throughout the day to remain hydrated.
Staying hydrated is crucial for keeping up energy levels and supporting body functions.
### Consistent Exercise
Participating in regular physical activity is essential for overall wellness.
Exercise assists in maintaining a healthy weight, boosting cardiovascular health, and enhancing mental well-being.
Consider following these exercise tips:
– **Aerobic Workouts:** Include various cardiovascular exercises like jogging, biking,
and swimming. Strive for at least 2.5 hours of moderate-intensity cardio per week.
– **Strength Training:** Incorporate strength training exercises at least two days a week.
Emphasize working all major muscle groups for building and maintaining muscle mass.
– **Flexibility and Mobility:** Incorporate flexibility and mobility exercises like stretching and yoga for improving range
of motion and avoiding injuries.
– **Stay Active Throughout the Day:** Avoid extended periods
of sitting. Take regular breaks to stand, stretch,
and walk. Consider using a standing desk or going for short walks during
breaks.
– **Enjoy Your Workouts:** Choose exercises that you like to make it easier
stay committed to a regular fitness routine. Whether it’s playing
games, hiking, or dancing, find what works for
you.
### Psychological Well-Being
Mental wellness is equally crucial as physical health. Men often ignore their
mental well-being, but taking measures to manage stress and uphold a positive mindset is crucial.
Here are some mental health tips:
– **Engage in Mindfulness and Meditation:** Mindfulness and
meditation can assist in reducing stress and improve overall mental health.
Spend a few minutes each day practicing deep breathing exercises or mindfulness meditation.
– **Stay Connected:** Maintain strong social connections with friends, family, and colleagues.
Social support is essential for mental well-being and can assist in mitigating feelings of
loneliness and isolation.
– **Seek Professional Help:** If you’re struggling with mental health issues such
as depression or anxiety, do not wait to seek help from a mental health professional.
Therapy and counseling can provide valuable support and coping strategies.
– **Set Realistic Goals:** Establishing and achieving
realistic goals can boost self-esteem and give
a sense of accomplishment. Break larger goals into smaller, manageable steps.
### 4. Preventive Care
Routine check-ups and preventive care are crucial for detecting
potential health issues early and preserving overall health.
Consider these preventive care tips:
– **Schedule Regular Health Screenings:** Regular screenings for blood pressure,
cholesterol levels, blood sugar, and prostate health
can assist in detecting issues early. Follow your doctor’s recommendations for routine check-ups.
– **Get Vaccinated:** Stay up to date with vaccinations, including the flu shot and other recommended vaccines.
Vaccinations assist in protecting against preventable diseases.
– **Monitor Your Health:** Pay attention any changes in your body and report any
unusual symptoms to your doctor. Early detection of health
issues can lead to more effective treatment.
– **Adopt Healthy Habits:** Avoid smoking, limit alcohol consumption, and practice safe sex.
Such practices can greatly lower the risk of various health problems.
### Quality Sleep
Quality sleep is vital for general health.
It permits the body to repair and recharge, supports cognitive function, and
improves mood. Think about these tips for better sleep:
– **Stick to a Sleep Schedule:** Go to bed and wake up at the
same time every day, even on weekends. Consistency aids regulate your body’s sleep-wake cycle.
– **Create a Relaxing Bedtime Routine:** Establish a calming routine before bed, such as reading a book, taking a warm bath, or doing relaxation techniques.
– **Limit Screen Time:** Minimize exposure to screens at least an hour before bedtime.
The blue light emitted by phones, tablets, and computers can interfere with sleep.
– **Make Your Bedroom Conducive to Sleep:** Ensure your bedroom is dark, quiet,
and cool. Use comfortable bedding and think about using earplugs or a white noise machine if noise
is an issue.
### 6. Managing Stress
Effective stress management is crucial for general wellness.
Long-term stress can take a toll on both mental and physical health.
Here are some stress management tips:
– **Identify Stress Triggers:** Understand what causes stress in your life
and find ways to avoid or mitigate these triggers.
– **Practice Relaxation Techniques:** Use relaxation techniques such as deep breathing, progressive muscle relaxation,
or visualization for reducing stress levels.
– **Stay Active:** Physical activity is an excellent way to lower
stress. Regular exercise releases endorphins, which improve mood and
promote relaxation.
– **Maintain a Healthy Work-Life Balance:** Strive for
a equilibrium between work and personal life.
Spend time on hobbies, relaxation, and spending time with loved ones.
By integrating these pieces of advice into your daily routine, males can enhance their
wellness and achieve a balanced lifestyle.
Remember that wellness is a lifelong journey, and implementing small,
consistent changes can result in major improvements over time.
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