Walking is a good form of exercise for all ages, especially older adults, as it is a low-impact physical activity. However, there are walking tips that seniors should follow.
Walking is an aerobic exercise that many people find beneficial. This is a good exercise for your heart, bones, and overall health. What makes this one of the best exercises is that it doesn’t require any special equipment or training. You can do it in your room or outdoors in a park. Walking is very beneficial for older people because it helps them maintain their physical strength without putting too much stress on their joints. However, there are some walking tips that seniors should keep in mind to prevent injury and stay safe.
Health benefits of walking for older people
Here are some benefits of walking for seniors.
1. Improve cardiovascular health
Walking can improve heart health, increase blood circulation, and lower blood pressure. “This may help prevent heart disease, stroke, and other cardiovascular diseases,” says physical therapist and fitness expert Dr. Aijaz Ashai. A study published in Current Opinion in Cardiology in 2010 found that walking about 30 minutes a day (five days a week) can reduce your risk of coronary heart disease by 19 percent.
Walking is good for your heart. Image courtesy: Adobe Stock
2. Strengthen bones and muscles
It’s not just your skin and hair that change as you age. According to a 2012 study published in the journal Therapeutic Advances In Musculoskeletal Disease, aging causes a deterioration in bone composition, structure, and function. Because walking is a weight-bearing exercise, it can strengthen your bones and fight bone loss. Density due to aging. It can also tone and strengthen the muscles in your legs, hips, and lower body.
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3. Improve psychological well-being
“Walking releases endorphins, hormones that reduce stress, anxiety, and depression,” experts say. The quality of sleep also improves, but it seems difficult for sleep quality to decline with age. Walking may improve symptoms of depression and sleep quality, according to a 2020 study published in the journal Sleep Health. It may also reduce nighttime waking and feeling tired the next day.
4. Better coordination
Walking regularly strengthens balance and eliminates the fear of falling, which is a concern for older adults. “Walking, especially walking on outdoor paths, improves coordination and balance in older adults,” says Dr. Ashai. It also provides strength, which improves your adjustability.
5. Boost immunity
The easiest thing seniors can do to keep their immunity intact is to be as active as possible. Walking is one of the easiest ways to get around and exercise for everyone, including older adults, according to a 2023 study published in the Archives of Gerontology. Walking is a great way to improve your immune system and help older people. I don’t get sick often.
6. Maintain a healthy weight
Walking is a great way to burn calories and maintain a healthy weight. If older people go for a walk regularly, they can avoid gaining weight. “This can reduce your chances of developing obesity and diabetes,” experts say.
Read also: Tired of walking? Try these 10 types of walking to speed up weight loss.
Walking tips for seniors
Because the health conditions and physical fitness levels of older people vary, there is no clear limit to how many people can walk per day. “However, the generally recommended step count for older adults is 3,000 to 4,000 steps,” experts say.
Here are some helpful walking tips for older adults.
1. Do not press.
Especially for beginners, it is important to walk short distances and gradually increase the distance and time. By doing it slowly, you can avoid straining your body’s muscles and joints. The first method is to gradually get used to it.
2. Wear comfortable shoes
Comfort and injury prevention while walking requires good arch support and cushioning within the shoe. Shoes should fit well and provide stability. In addition to sneakers, there are also slip-on walking shoes that do not have laces and are easy to wear.
Also read: How to prevent injuries during exercise?
3. Use assistive devices
Elderly people tend to lose their balance as they age. If you have balance problems, carrying a cane or walking stick can be helpful. This provides support and prevents falls and injuries while walking.
Use a cane if necessary. Image courtesy of Adobe Stock.
4. Maintain good posture and technique
Walking requires a simple technique. Your heel should hit the ground first, then your toes should roll down. Additionally, walking with your head held high, shoulders back, and arms swinging slightly will put less stress on your back and neck.
5. Stay hydrated
Many parks have pots or containers filled with drinking water. If that is not available, seniors must carry a bottle of water with them while walking. “Hydration can maintain energy levels,” experts say. Fluid loss can also cause older people to feel dizzy and weak when walking.
6. Keep up the pace
“Too fast leads to overexertion,” says the expert. If you feel short of breath or tired, it can be helpful to stop for a moment. Also, your stride length should be kept at a natural length. Taking longer strides than what feels natural will only put stress on your feet.
7. Walk on a flat path
Walking can be done comfortably indoors. However, whether indoors or outdoors, it should be installed on a level path to reduce the risk of falls and injuries. “Ideally, shopping mall walkways, parks, and other walking paths are the safest,” Dr. Ashai says.
8. Wear comfortable clothes
You need to choose comfortable clothes depending on the weather. When walking outdoors, it’s a good idea to wear layers to help your body adjust to changes in temperature. We also recommend wearing light-colored clothing during the day to be safe. At night, seniors should wear reflective clothing and carry a flashlight.
9. Walk with friends
Walking alone isn’t the only way to reap health benefits. It’s more fun to walk with friends or in a group. “It can also provide additional safety in the event of a health emergency,” says the expert.
Walking has benefits for older people. Keeping these walking tips for seniors in mind can help prevent falls and discomfort. Light stretching before and after walking is also essential. Stretch your muscles to prepare your body for exercise and prevent stiffness and injury after walking.
