Walking is s surprisingly effective but often overlooked form of exercise. People of all ages can benefit from walking, as it trains the cardiovascular system, increases one’s endurance, helps strengthen the muscles, stabilizes the joints, and keeps the bones strong. The CDC suggests that just 25 minutes of walking daily can help you stay healthy and prevent disease.
We also shouldn’t forget that walking is the most accessible type of exercise because it doesn’t require any expensive equipment. As long as you can put one foot in front of the other and have a comfortable pair of shoes, you can do it.
What makes walking a perfect exercise for seniors? First and foremost, walking is a low-impact exercise, which basically means that it will not wear down your joints. But there are numerous other benefits of walking for older adults too, namely:
- Lowers risk of heart disease - daily walking cuts the risk of heart disease by 30-50%.
- Reduces blood sugar - a short walk after a meal improves blood sugar control and naturally reduces blood sugar levels.
- Preserves cognition and prevents memory loss - after a year of brisk walking 5 times a week, seniors with mild cognitive impairment were reported to have better brain blood flow, cognition, and memory.
- Improves balance and coordination, which is important for preventing falls.
- Reduces joint pain - low-impact exercises help lubricate the joints and reduce pain caused by arthritis and other chronic issues.
- Mental health benefits - walking for just 12 minutes can improve your mood.
- Better immune health - people who take regular walks don’t get sick as often as those who stay at home.
Related Article: How to Lose Weight with Walking
All of these benefits allow seniors to live longer and stay independent. Walking can help seniors feel more capable, confident, and safe in their daily lives. So adding a few more steps to your life is always a great idea.
Before you begin walking, read these tips to get the most out of walking:
1. Wear breathable clothing and comfortable walking shoes with arch support and shock absorption.
2. Don’t skip warm-up and cool-down. Start your walk slowly in the first 10 minutes and then pick up the speed. After the walk, do some simple stretches or relax and let your heart rate bounce back to normal.
3. If you use a cane or walker, bring them to add extra support for your joints and improve your balance.
4. Walk with a friend. It’s the perfect chance to catch up and just have a pleasant conversation. And the social extra social interaction will also improve your wellbeing. Harvard Health Publishing states an active social life is linked with health benefits like a lowered risk of depression and longer life. Plus, it’s just safer too!
Week 1 (3-4 walks per week in total) - 15 minutes:
5 minutes of warm-up at a slow pace
5 minutes at a brisker, moderate-intensity pace
5 minutes of cool-down at a slow pace.
Week 2 (3-4 walks per week in total) - 17 minutes:
5 minutes of warm-up at a slow pace
7 minutes at a brisker, moderate-intensity pace
5 minutes of cool-down at a slow pace.
Week 3 (3-4 walks per week in total) - 19 minutes:
5 minutes of warm-up at a slow pace
9 minutes at a brisker, moderate-intensity pace
5 minutes of cool-down at a slow pace.
Week 4 (3-4 walks per week in total) - 21 minutes:
5 minutes of warm-up at a slow pace
11 minutes at a brisker, moderate-intensity pace
5 minutes of cool-down at a slow pace.
As you can see, this schedule adds 2 minutes of brisk walking every week. If you continue at this pace, you will reach the recommended 30 minutes of walking in 2 months. Once you do, you can start increasing the number of sessions to 5-7 per week, and this should get you covered in terms of your weekly need for cardio exercises.
Of course, you can continue making your walks longer and longer in this fashion. When you get to a walking routine that your love and fits your lifestyle, you’ll be all set. If you want to switch things up, try walking your usual route in reverse or try new routes with different types of terrain.
Related Article: 10 Creative Ways to Sneak More Walking Into your Day
You can overdo it with any activity, even walking. This is especially true if you haven’t exercised in a while and live a sedentary life. It is possible to develop such injuries as tendinitis, shin splints, plantar fasciitis, and metatarsalgia as a result of excessive walking. These conditions can cause pain in the feet, tingling in the toes, numbness, and decreased mobility.
Here’s how you can prevent walking injuries:
If walking results in physical pain or you’re experiencing extreme shortness of breath, dizziness, chest pain, or persistent skin sores, seek medical help. Some soreness in the feet is expected at the beginning, but any sharp pain or other unexpected symptoms may point to an underlying problem.
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