Walking is one of the best forms of exercise for seniors. It is low impact, can be done virtually anywhere, and requires little to no special equipment. Regular walking can help seniors maintain an active lifestyle, enhance their physical health, and reduce their risk of chronic disease. It is thus important for seniors to understand how far they should be walking every day.
Benefits of Regular Walking for Seniors
Most importantly, regular walking can help seniors stay physically active and maintain their strength as they age. Walking can improve muscle and joint flexibility, help with cardiovascular health, and even maintain bone mass; all of which can reduce the risk of age-related injuries, such as falls. Additionally, a daily walk can reduce stress and improve mental wellbeing. Studies have found that regular walking can reduce the risk of developing certain chronic diseases and even increase longevity.
Steps to Take Before Starting a Walking Program
Before starting a walking program, it is important for seniors to speak with their physician, as they may need special considerations depending on their health condition. The doctor can share advice on what type and how much activity is best for them. Additionally, seniors should know their own capabilities and limitations before getting started; overdoing it can lead to fatigue, pain and injuries.
How Much Activity is Recommended for Seniors?
Following consultation with a doctor, seniors should develop a personalized walking plan according to their current fitness level and health condition. Generally speaking, the Centers for Disease Control and Prevention (CDC) recommends that seniors between the ages of 65 and 74 should walk at least 150 minutes a week at a moderate intensity and up to 300 minutes a week at a vigorous intensity. Depending on the individual’s starting point and level of fitness, it may be advantageous to begin slowly and gradually increase the amount of time and intensity.
Tips to Make Walking Easier for Seniors
Beginning a walking program can be intimidating; however, it can be made easier with the right preparation and planning. It is especially important that seniors wear comfortable clothes and shoes specifically designed for walking. Choosing the right shoes is vital as it helps stabilize the body and reduce the risk of injuries. It is also helpful to use a pedometer to track distance and route taken; alternatively, using smartphones or apps like Fitbit can help seniors track and monitor their progress.
Common Injuries and How to Avoid Them
Sprains and strains are some of the most common injuries from walking. Fortunately, these injuries are often preventable. To decrease the risk of accidents, walk on flat surfaces when possible; limbering muscles beforehand by doing light stretching may also reduce the risk. Taking breaks when needed can help avoid fatigue which can further lead to injuries. If a senior does experience pain or discomfort during their walk, it is best to stop and rest for a few days.
Questions to Ask Your Doctor Before Starting a Walking Program
Seniors planning to start a walking program should consult with their doctor to make sure they are healthy enough to do so. These visits should happen regularly (~every 6 months) to check in on physical activity levels. Before visiting the doctor it is good to think carefully about any concerns related to beginning a walking program. Common questions include: what type of activity is safe for me? What type of shoes should I buy? How will I know if my activity level is too high for my current condition? Are there any activities that I should avoid?
Choosing the Right Shoes for Walking
The most important piece of equipment when starting a walking program is shoes! It is important to find comfortable shoes that fit properly with good support and cushioning. Look for shoes with arch support, cushioning in the heels, and tight grip. Avoid purchasing shoes that are too tight or too loose as this could lead to blisters or cause discomfort. Shoes specifically designed for walking are available that are adapted for seniors who may have sore or swollen feet; these should be the first ones to consider.
Finding the Right Place to Walk
Seniors may find it beneficial to create an ideal path for their walks. Generally, people look for routes with a lower traffic count, as this tends to be safer. When selecting outdoor walks keep an eye out for puddles, loose gravel, holes in the ground, or tree roots that can create trip hazards. Indoors, a building’s halls and walkways can be a great option if permission has been granted to walk there. Additionally, there is specialized indoor fitness equipment that some buildings have like Stairslides that can be beneficial in creating more intensity in workouts but will require other safety precautions like handrails.
Staying Motivated to Walk Regularly
Finally it is important for seniors to remember why they started their walking program and find ways to stay motivated. Setting achievable goals helps guide seniors and increase their motivation; tracking progress also encourages positive reinforcement. Planning and enjoying routes also helps keep motivation high while preserving interest in exercising. Joining a walking group may be desirable as it can help get past the challenge of staying motivated alone. Having a companion or social engagement can inspire seniors to get moving on days where motivation feels lacking.
It is important for seniors to understand how far they should walk every day according to their current level of health, age, and fitness level. This will help them benefit from a regular walking routine and enjoy its many benefits. It is also important that seniors know their own capabilities, take necessary precautions to avoid accidents or injuries, and remember why they started walking in the first place; all of which will help them stay motivated and get the most out of their daily walks.