Keeping Feet Active As You Age

Keeping Feet Active As You Age

There’s a simple “golden rule” when it comes to physical health:
Use it or lose it!
This rule applies to everybody, regardless of where they are in life. But it’s especially important for adults who are aging into their golden years.
While you can’t help getting older (and you will start to slow down sooner or later), regular physical activity can keep you a lot healthier, a lot happier, and a lot more mobile and independent for the next several years—or even decades!
But as you age, you may need to make some accommodations to your routine in order to continue exercising safely.


The Importance of Staying Active

Did you know that around 4 out of 5 adults over 50 suffer from at least one chronic condition? We’re talking things like diabetes, high blood pressure, chronic heel pain or back pain, etc.
Now, you can exercise every day and still develop a chronic condition, of course. But again, remember the golden rule—use it or lose it. If you don’t stay active, your risk of developing a chronic condition, or suffering a life-altering injury (such as a fall or diabetic wound) goes through the roof.
On the flipside, regular exercise offers huge benefits for aging adults:

  • Maintain healthy weight and blood pressure—which greatly reduces your risk of chronic complications like diabetes, heart disease, and stroke.
  • Stronger muscles, denser bones, and more flexible joints—which all greatly improve your mobility and reduce your risk of accidental injuries
  • Greatly improved balance—so you’re less likely to fall. (More than a quarter of seniors fall each year, and about 1 in 5 falls result in serious injury or death.)
  • Better sleep and even increased brain volume—meaning you stay cognitively sharper and are better able to make decisions and stay independent.

As a result of these and other benefits, exercising for just 3 hours per week may increase your expected lifespan by an average of 5 or more years, depending on your current age and health status.
And it won’t just be living longer, either—you’ll be enjoying a much higher quality of life, too.

Start Your Exercise Plan with a Few Essential Medical Checkups

One potential issue here: even under the best of circumstances, there may be some inherent risks to certain kinds of exercises that just weren’t present in your younger years. Bones are less dense. Muscles have less mass. Tendons aren’t quite as flexible as they once were.
While getting regular exercise is critical, an accidental fall or injury can undo a lot of progress—and maybe even discourage you from future activity.
So it’s important that you:

  • Engage in safe, healthy exercise—appropriate for your age and physical conditions, with risk of accidental injury as low as possible.
  • Choose activities or exercise plans that you are likely to stick with. Activity can be (and should be) fun! If you’re miserable, you’re probably going to quit.

Check in with Your Doctor

Just because one exercise plan is highly recommended on the Internet—or works for a friend, colleague, or spouse—doesn’t necessarily mean it’s the right one for you.
Your age, current health status, and other factors may influence which exercises will be most important for you, and how often you should practice them.
Talk to your GP about your physical health, any symptoms you’re experiencing, medications you are taking, etc. They will help you determine a safe, healthy exercise plan going forward, as well as preventative care steps you may need to take.

Check in with Your Podiatrist

Why see the podiatrist as well?
Remember that your feet aren’t just a random part of your body. They are your foundation. If your feet are hurting or unsteady, it makes it that much more difficult (if not completely impossible) to get the exercise you need safely. Even the daily tasks of independent living can become a massive challenge.
A podiatrist here at Foot & Ankle Surgical Associates is going to be your best choice for getting the foot attention you need. Benefits might include:

  • Further advice on safe exercises, stretches, and activities to perform.
  • Evaluation of your fall risk and foot and ankle biomechanics, and if necessary a prescription for custom orthotics, stability shoes, a balance brace, or other tools to keep you on your feet and pain free.
  • Care for any existing foot deformities, heel pain, skin conditions, or other foot or ankle problems that are making it difficult for you to wear shoes or get healthy exercise.
  • Preventative care for diabetic and neuropathic complications, which is essential if you want to reduce your risk of developing foot ulcers—which, if they get infected, can end up leading to amputation.

Further Tips for Exercising Safely and Consistently

Further Tips for Exercising Safely and Consistently

Now, onto some more specific advice—but keep in mind, make sure you check in with your doctors first before starting your own plan

  • Aim for about 3 hours of moderate aerobic exercise per week.

    You can think of that as about 30 minutes of exercise per day, 6 days per week. This is a good minimum that everybody should strive for—but of course, if you can do more, go for it! The important thing is to be consistent—a little every day is better than three hours on a Saturday and nothing the rest of the week.

  • Start slow.

    So maybe 30 minutes a day isn’t doable for you right now. That’s okay. Listen to your body. Start with 10 minutes (or even 5) if you must. Doing too much, too soon (especially if you have been very sedentary) can lead to injury, but if you increase your intensity slowly and steadily you can eventually reach your goal.

  • Incorporate it into your daily tasks.

    Daily chores can give you a decent workout—you don’t have to go to the gym or stop what you’re doing to get your daily aerobic exercise in! Housework, yardwork, and gardening are all great ways to stay active. If you can, try taking the “less convenient” route—for example, raking the yard or shoveling the driveway by hand, rather than using a leaf blower or snowblower.

  • Find sources of encouragement.

    Many people find an easier time staying on track if they’re exercising with others. Having a spouse or friend with you on the journey can help you stay focused and motivated. You might also consider signing up for a local community fitness class or walking group.

What kinds of exercises should you be focused on? Make sure you regularly engage in:

  • Aerobic exercises.

    In addition to the aforementioned yard or housework, this might include things like taking a nice brisk walk, going swimming, riding your bicycle, dancing, etc. Basically, you want to do things that increase your heart rate.

  • Strengthening exercises.

    Weight training isn’t just for bodybuilders—it’s important for seniors, too! They will help you keep your bones and muscles strong and sturdy. You don’t need a gym membership, either—a set of hand weights and exercise bands can work wonders. Shoot for about two days a week of strengthening exercises.

  • Balance exercises.

    Balance is another important safety and mobility skill that can be improved (and must be maintained) through practice. At home, you can practice your balance by standing on one foot (holding a chair or counter if necessary), or even just getting in and out of a chair without using your arms (if you can). You might also consider trying yoga or tai chi, at home or at a local studio. Do balance exercises at least three times per week—or even a little each day.

All that being said, we’ll remind you one more time—if you haven’t been exercising as much as you should and you’d like to change that, make sure you check in with us first. We will make sure you get the specific coaching, advice, and preventative treatment options you need to stay healthy while staying active—at any age.
To schedule an appointment at one of our offices, please call (360) 754-3338 today.

Welcome to FASA Family Wellness

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bryan alvarez


Bryan graduated from Stetson University, a small private university located north of Orlando, with a Bachelors degree in Accounting. He worked at One Stop Cooling & Heating in Orlando as their Chief Financial Officer for nearly 7 years until moving to Olympia in early 2019. He moved to Olympia so that he can enjoy the beautiful environment and all of the rainy days.

Marta Bushay

HR Manager

With just under a decade of experience in the HR field. Marta Bushay serves as the HR Coordinator, Co-leading the HR team for FASA Family Wellness.

Marta offers a unique blend of leadership, vision and Knowledge of the HR world. She has helped increase productivity through implementing policies and procedures and employee growth and satisfaction.

Marta has a diverse HR background and is a subject matter expert in the areas of HR administrative, HR compliance, handbook development, policy and procedures, reviews and updates, employee relations issues and training and development.

Prior to taking on her current role with FASA. Marta spent the first 7 years of her career serving as an Hr Manager for the Olympia Toys,r,us in Washington State. There she provided strategic HR support and acting as a team mentor.

Marta earned her HR Business Professional Certification in November 2019. She is currently working on receiving her SHRM Certification as well as completing her Global Professional HR Certification.

She resides in Tumwater, WA, with her three children Zander, Romen and Scarlett 

Destini Martinez

Marketing Coodinator

Destini is born and raised in Washington state. She is currently pursuing her bachelors degree in elementary education to follow her dream of becoming an elementary school teacher. Helping and bonding with children is one of her passions. She began working at Foot and Ankle Surgical Associates as a receptionist, but found herself helping in the marketing department more and more and eventually fell for the work related to the department. You may see her driving around in the FASA foot car, popping into local offices regularly or maybe at a local event. She rarely sits still! She just welcomed a beautiful baby girl to the world and has been enjoying spending time as a family with her husband, daughter and golden retriever, Diamond.

Taylor Reed


I’m from Olympia born and raised, I graduated from Olympia High School and did my PTA program up in Bellingham at Whatcom Community College. I decided to get into physical therapy after injuring myself and becoming interested in healing people as a career. When I’m not nerding out on Marvel Comic books, my hobbies include skateboarding, snowboarding, hiking, camping, really anything being outdoors and active; injuries are nothing new to my friends and I! Physical therapy has and continues to be a fun and fascinating world that I continue to learn and grow from every day. I love our FASA team here and am excited to be part of our family. 

Kali Beaird


Kali Beaird graduated from the Massage Studies program at Clover Park Technical College in 2008. She worked at Chiropractic offices for 8 years before joining FASA in 2016. 
 Kali incorporates a relaxing environment and touch with deep tissue treatment to areas of concern while treating other muscles that could be contributing to the problem. She specializes in injury treatment with years of experience treating patients with chronic back pain, migraines, surgeries and more.  
 In Kali’s spare time she enjoys gardening, cooking and home renovation projects. She also teaches continuing education to massage therapists. Kali lives in Tumwater with her son and daughter. 

Joelene Gioulis


As the CEO of FASA Family Wellness, Joelene is responsible for the strategic growth and innovation of the company. Joelene came on board in 2014 to create the foundation for Foot & Ankle Surgical Associates to grow and help more patients, not only in expanding podiatry but also in areas that serve the wellness of the entire patient like physical therapy, family practice, nutrition and massage and in 2015 FASA Family Wellness was born.

Since joining FASA Family Wellness she has succeeded in growing the company by 103%. Her strategic plans for the company moving forward is providing a world class patient experience by achieving operational efficiencies and continually investing in the staff and the community.

Joelene believes that investing in the lives of others ultimately positively affects the bottom line of business.

Joelene has a proven executive management track record and over 20 years of experience in the leadership field. Prior to joining FASA Family Wellness, Joelene worked in the health and wellness field with a history in Human Resources and regulatory compliance.

 Joelene is a Washington native with three amazing grown children. In her spare time, she has a passion for mentoring incarcerated youth and youth at risk. For fun she loves the lake life of wake surfing, paddle boarding and enjoying the sunsets, when there is no sun to be found you can find her on the slopes, hiking or traveling to the sun.

Adam Saleh


Doctor Saleh is a highly energetic and motivated foot and ankle surgeon with over three years of practice under his belt. With his captivating personality and motivation to succeed, he has a remarkably promising future in medicine. He finished his three-year Podiatric Medicine and Surgical residency in Harrisburg, Pennsylvania, and is coming up on his 1 year anniversary at Foot & Ankle Surgical Associates.

Not only is he board eligible in foot and ankle surgery, he is also impressively certified in Hyperbaric Oxygen treatment. In addition, Doctor Saleh carries prestige certifications in microvascular surgery from the Cleveland Clinic, and advanced lower extremity orthopedics from the Rubin Institute.

With Foot & Ankle Surgical associates recent PIE partnership with the North Thurston school district Dr. Saleh has also been avidly working with students as a coach and mentor for those interested in entering into the medical field.

When Doctor Saleh is not working towards his career in medicine, he embraces his love for traveling and experiencing what the world has to offer. He is also avid in his physical health, proudly entering in competitive weightlifting competitions.

He is an extremely determined, caring, and patient-driven person. Foot & Ankle Surgical Associates is lucky to have such an ambitious and talented team member like Doctor Saleh.

Michael Lundborg


Born and raised in Colorado, Doctor Lundborg has had a lifelong passion for medicine. Over the course of the last four years, he has successfully performed well over 1,300 surgeries in areas such as diabetic wound care, forefoot and bunion procedures, and trauma and reconstruction.  He is adamant in giving every one of his patients the best solutions to ensure their confidence that they are in the best care.

After earning his Integrative Physiology Degree from the University of Colorado at Boulder, he shadowed a wide variety of experienced physicians, where he ultimately gravitated towards foot and ankle specialization as his desired career path.

Doctor Lundborg received his Doctor of Podiatric Medicine Degree at the Temple University School of Podiatric Medicine, where he proudly graduated at the top of his class. In order to complete his residency training, he traveled to Boston, where he spent three years focusing on trauma and reconstructive surgery at Beth Israel Deaconess Medical Center, a teaching hospital of Harvard Medical School.

Doctor Lundborg is an extremely hard-working individual and always looking to better himself. However, to make sure he is able to thrive every day with recharged batteries, he invests time into his other interests. In this spare time, he happily spends it with his wife and dog as well as enjoying diverse outdoor activities such as golfing, hiking and skiing.

It is no secret that Doctor Lundborg is an excellent care provider, with a wide array of experience adding to his diversity as a foot and ankle surgeon. Though he is fully capable of handling any challenge, his favorite cases are flatfoot and cavus reconstructive surgery, trauma, sports medicine, biomechanics, and diabetic foot ulcers. When you come to Foot & Ankle Surgical Associates, you can be confident that your needs and expectations will be exceeded with a patient-focused person like Doctor Lundborg.

Huy Dang


Originally from Chicago, Illinois, Doctor Dang is a podiatric physician that has been proudly practicing medicine in the Northwest for over 13 years. He has a variety of specialties that patients can benefit from, which include wound care, pediatrics, and foot and ankle reconstruction. With his skill and experience he ensures each and every patient’s needs are met completely.

Doctor Dang always knew he wanted to become a surgeon someday. To make this passion come to life, he started his journey by graduating from Dr. Scholl Podiatric Medical School at Finch University/Chicago Medical School in 2004. Upon earning his degree, he decided to relocate to the Northwest, where he successfully completed a three-year foot and ankle reconstructive surgical residency. During this time, he also impressively served as a chief resident for two out of those three years.

When not in the office or focusing on his work, Doctor Dang immerses himself in the outdoors, participating in sports and other activities that involve fresh air. His love for being outdoors and rigorous sports also sparked his special interest in sports medicine and becoming proactively involved in community services. It brings him great joy to be able to serve the community with his podiatric services and humanitarian efforts. Doctor Dang has a monumental aspiration to start his own non-profit canine sanctuary and rehabilitation center in the future.

Doctor Dang is excited and looking forward to becoming an integral part of the Foot & Ankle Surgical Associates involvement in the community. He is always learning and avidly improving himself professionally and personally to enhance his skills in order to give his patients the best experience they can possibly have.

Scott Duncan


Doctor Duncan brings his physical therapy expertise to enhance every patient’s experience at Foot & Ankle Surgical Associates.  He has worked with innumerable physical therapy situations and firmly believes that every patient deserves to reach the highest level of clinical outcomes.

In 2001, Doctor Duncan graduated from Creighton University, where he successfully earned his Doctorate Degree in Physical Therapy. Afterwards, he decided to relocate to Washington State to begin his career as a physical therapist at Riverside Nursing Home in Centralia. This is when Doctor Duncan first met Doctor Hess and started to form their working relationship, bounded by mutual respect for patient care.  

While in Centralia, Doctor Duncan started to work for Foster Farms in Kelso, treating all work-related injuries for those who were employed there. Later, he started working for Costco in Tumwater, providing similar services.

In 2003, Doctor Duncan took on a new journey and opened a clinic called Physiotherapy Associates, where he was proudly the clinic director who provided orthopedic outpatient physical therapy for his patients. What makes this so ironic is that his clinic was directly across the parking lot from Doctor Hess’s prior clinic, which only sharpened their patient-focused relationship.

In 2010, Doctor Duncan decided that he wanted to be a part of the Foot & Ankle Surgical Associates team, expanding his practice at what he believes is the best association for communication between physical therapists and doctors in the area.  In addition, on the weekends, Doctor Duncan started working at Shelton’s Mason General Hospital, where he provides care to the patients there.

Doctor Duncan is incredibly diverse and willing to take on any challenge he faces with confidence and determination. His philosophy is to provide every patient with individual care while obtaining the highest level of manual therapy and therapeutic exercises so they can return to their healthy lifestyles.


Casey Bowles


Born and raised in Lacey/Olympia, WA, Doctor Bowles is extremely patient-driven and actively demonstrates his passion for foot and ankle surgery. With his extensive background he gives every patient a positive experience when they come to Foot & Ankle Surgical Associates.

After graduating from North Thurston High School with honors, Doctor Bowles attended Brigham Young University, successfully obtaining his Bachelor’s Degree in Biology with a minor in Chemistry. During this time, he also actively served at his church in Buenos Aires, Argentina. For two years, he was able to help the community there and become fluent in Spanish.

Doctor Bowles has always shown a particular interest in Biomechanics and Pathology and knew he would choose a career in medicine. Initially, he had his eye on becoming a Dentist and almost attended dental school instead.

While studying for his Dental Admission Test, Doctor Bowles had the opportunity to work at Foot & Ankle Surgical Associates as a back-office assistant. During this position, he had the fantastic opportunity to travel to Nicaragua for a medical mission. This gave him the ability to observe surgical practices and methods, which drove him down a new inspirational path to become a surgeon himself. With his new career mission in sight, he quickly started his education at the Temple University School of Podiatric Medicine, where he proudly achieved his Doctor of Podiatric Medicine Degree.

It is not all work and no play for Doctor Bowles. During his downtime, he enjoys attending musicals and symphonies quite frequently. He is also an avid hiker, embracing the outdoors and challenging himself to a variety of different terrains.

Doctor Bowles has a significant background that helped shape him to become the incredible foot and ankle surgeon he is today. He is extremely compassionate and is always provides excellent service to each and every one of his patients.

David Huebner


Prior to joining Foot and Ankle Surgical Associates, Dr. Huebner was in Great Falls, Montana.  Dr. Huebner has his undergraduate degree from the University of Illinois, with a B.S. degree in Physiology, where he had a full scholarship for football.  He then attended the Scholl College of Podiatric Medicine, earning his DPM degree.  After completing a residency in foot and ankle surgery at St. Anne’s Hospital West in Northlake, IL, he practiced in the suburbs of Chicago for two years.   He then moved to Great Falls, MT, where he practiced for twenty three years.  While in Montana, he served on the Board of Medical Examiners for eight years by appointment from the Governor.  He is board certified in foot and ankle surgery by the American Board of Podiatric Surgery. He is a Fellow in the American College of Foot and Ankle Surgery, and maintains active memberships in the American Podiatric Medical Association and state affiliates.



Former president of the Washington State Podiatric Medical Association, and serving on the board of trustees for the Podiatric Association for eight years, Doctor Burghardt is an excellent board-certified physician and surgeon. He is not only extremely proficient in his field, he always ensures to put his patients first to come up with the best treatments for their needs.

Doctor Burghardt began his career by earning his Bachelor of Science Degree in Microbiology at the University of Washington. From there, he enrolled in Podiatric Medical School in San Francisco, proudly graduating with honors. To complete his training, he went to the University of Southern California Medical Center and Whittier Medical Center, where he became a specialist in foot and ankle reconstructive surgery and diabetic foot care.

Doctor Burghardt established his own private practice at Foot & Ankle Surgical Associates at the Tumwater location, providing incredible service to everyone who consults with him. Though he enjoys all of his patients, his favorite area of interest is treating and assisting athletes. This passion stems from his athletic children, who immensely inspired him to go down this specialized route.

In addition to his dedication to medical practice, Doctor Burghardt is a travel enthusiast, avidly preparing and hosting lectures to physician groups, nurses, and non-medical groups to enlighten them on diagnosis and treatments regarding foot and ankle problems. He thoroughly enjoys sharing his knowledge and opening the doors to brainstorming with other Podiatrists on seeking out perfect and customized solutions for difficult cases.

Patients describe Doctor Burghardt as a caring, enthusiastic, and extremely motivated person. His intensive background with surgical procedures and personality make him a perfect person to thrive at Foot & Ankle Surgical Associates. He is always pushing himself to improve and actively seeks out innovative ideas to make excellent treatment options for his patients.



Since 1995, Dr Hess has dedicated his time and fed his passion for Podiatric Medicine in the Northwest to improve the lives of his patients, staff and the community.

Doctor Hess started his career by obtaining his degree in Pharmacy at the University of Washington. He diligently worked in the pharmaceutical industry for three years before discovering that becoming a Podiatrist was his real desire in life. In 1992, he graduated from California College of Podiatric Medicine in San Francisco with honors. Continuing his career path, Doctor Hess flourishingly completed his residency training, specializing in foot and ankle surgery at Lakewood Regional Medical Center and Kaiser Foundation Hospital in Portland, Oregon. He then finished out strong and perfected his abilities at Harborview Medical Center, which gave him the drive to establish Foot & Ankle Surgical Associates in 2002.

As the years went by, Doctor Hess’s private practice has only grown and expanded, with now impressively containing six offices in Tumwater, Centralia, Yelm, Olympia, Tacoma, and Lacey Washington. In addition, he now has seven exceptional Podiatric Physicians working with him to ensure every patient has a positive experience.

Doctor Hess not only dedicates his time to his practice, he also is avid in helping and preparing other Podiatrists to understand the evolving and upcoming healthcare transitions. Throughout his career, he has shared his knowledge by giving numerous lectures to physicians, nursing groups, and patients to shed light on foot and ankle pathologies and treatment options. During this time, he also embraced his love for traveling, frequently heading to Central America on surgical mission trips in El Salvador and Nicaragua.

When Doctor Hess is not on duty, he enjoys engaging in water and snow sporting activities, travelling and working on his collection of cars. He also loves spending time with his children, making sure to seize every moment to create beautiful memories with them.

Doctor Hess is passionate about what he does and always puts his patients first. Between his extensive skill set and experience, you will undeniably be in excellent hands with him.