First and foremost, it is important to have appropriate shoes for your type of exercise.

Stand on a towel with wet feet and then step away. If your arch is very thin, then you have a high arch and you are an underpronator. Your foot will tend to roll outward while running or walking and therefore you will need maximum cushioning, arch support and shock absorption. If your arch is wide or flat in your footprint, you are an overpronator and need maximum support and motion control to avoid having the foot roll inward. Neutral pronators should look for shoes that are specifically designed to offer stability.

Consult with a knowledgeable sales representative at a sporting goods store to properly determine what type of shoe would be the best fit for your needs.

Also consider the conditions in which you will be exercising. Ideally you should have different pairs of exercise shoes for the different activities in which you plan to use them. For example, trail running shoes would not be appropriate for the gym as you could possibly trip and injure yourself due to the deep treads, and, likewise, aerobic exercise shoes meant for indoor activity could cause a fall if you slipped in muddy or rough terrain.

Make sure that your new shoes are properly broken in before a long exercise session. Try wearing the shoes around the house for a week or so, or take short walks/runs to get the shoes well broken in to avoid blisters.

The general rule of thumb for getting the maximum benefit from running or walking shoes is to replace them after 250-500 miles. A recreational walker may not need to replace as often as an avid trail runner, so it is important to know the signs of wear to decide when it is time to replace. Are you experiencing any pain or discomfort? Are the shoes worn on the bottom and/or sides? Have your shoes lost the cushioning or stability that they had when you initially purchased them? Answering yes to one or more of these questions means that it is time to help your feet.

Investing in proper exercise footwear is investing in your health.