The physical health of seniors is important for maintaining overall wellbeing, and walking provides numerous benefits for 74 year old women. Walking regularly can improve overall health, including the health of key organs and bodily systems. So, how many steps should a 74 year old woman walk a day, if she is able to do so safely, comfortably and at her own pace?
Benefits of Walking for 74 Year Olds
As you age, your body’s capacity to engage in physical activity can decline as a result of conditions such as arthritis or osteoporosis. This decline occurs because the body begins to lose muscle and bone mass with age, and mobility can become more difficult. Despite these potential issues, many elderly people can still maintain a good level of physical activity if they make the effort to stay active.
As well as improving balance, posture and general mobility, regular walking can help to reduce the risk of developing chronic conditions such as heart disease and diabetes. Regular walking can also help to maintain a healthy weight, and keep bones and muscles strong. This can in turn reduce the risk of falls, as well as helping to prevent frailty and fatigue.
Recommended Goals for Walking Distance
When it comes to walking, it is important to start gradually and build up speed and distance slowly. Recommendations for the amount of walking that an elderly person should do generally range from 30 minutes of brisk walking to one hour per day. However, this very much depends on each individual’s overall health and physical stability.
When calculating the number of steps taken, guidelines recommend that elderly people should aim for between 8,000 to 12,000 steps per day (this is equivalent to 4-6 miles). This might seem like a lot but with some dedication and perseverance it is certainly achievable.
Tips to Increase Walking Distance
You may find it helpful to start off slowly by having walks for shorter distances every day until you become more comfortable with walking for longer periods of time. Try to incorporate some form of interval training where you vary your walking speed or distances to keep it interesting. It is important to always ensure you have proper comfortable walking shoes and supportive arch supports if required.
Try mapping out the walks you plan on taking before you head out and use online resources or apps such as ‘Map My Walk’ or ‘Strava’ to keep track of your progress. You can also try to find a friend or family member who is willing to join you on your walks to keep you motivated.
Incorporating Walking into Everyday Life
It is easy to incorporate walking into your daily life without having to dedicate extra time. For example, try taking the stairs instead of the elevator or park your car further away from your destination so you can make the last few minutes a walk. Shopping centres often provide walkthroughs that allow you wind through stores for a few minutes at a time.
For those who feel safe doing so, try joining community based programs such as ‘walking for health’. These support groups provide an excellent opportunity to get out and meet people while being active at the same time. Additionally these groups are supervised by trained professionals who can help provide guidance on the right type of activity for you.
Safety Tips for Senior Citizens
Safety is always paramount when it comes to physical activity, and this rings especially true for many elderly people. For example, seniors should ensure that they are not walking in areas that are prone to traffic or heavy footfall. Elderly people should also wear comfortable clothing that is not too tight and make sure that sensible shoes are worn with appropriate arch supports if necessary.
In addition, it is important to keep hydrated when walking and make sure that personal identification is brought along; in case of an emergency. It is recommended that elderly people should wear some form of personal alarm or SOS bracelet in case help is needed when out walking.
Health Conditions That May Affect Walking Ability
Seniors should always consult with their doctor before engaging in any exercise regime, especially if they have certain medical conditions that could be affected by physical activity. For example, conditions such as arthritis or high blood pressure can impact one’s ability to walk. Additionally, seniors may need help understanding their risk level and how they can safely incorporate walking into their lifestyle.
Health Benefits of Regular Walking
As previously mentioned, regular walking can bring numerous health benefits for 74 year old women. Studies suggest that walking for just 30 minutes a day can significantly reduce one’s risk of developing chronic conditions such as heart disease, stroke, hypertension and diabetes. Additionally, walking has been linked to improved mental wellbeing as it can decrease stress levels and lead to improved sleep patterns.
Choosing the Right Shoes for Older Walkers
When selecting walking shoes for elderly people it is important to consider the terrain that will be walked. In addition, ensure that the shoe has enough support and stability but allows flexibility at the same time. Consider wider toe boxes and arch supports if needed as these provide much needed support while maintaining comfort.
In terms of material, leather uppers provide good breathability while tougher synthetics are better suited to warmer practical environments. Avoid plastic soles as they tend to be slippery while rubber soles provide the best grip.
How Exercise Can Improve Quality of Life in Older Adults
Exercise not only helps to improve overall physical health in older adults but also helps them maintain an active lifestyle. Regular exercise has been linked to improved mental health too as it can reduce stress levels, provide a way of meeting new people and also help in maintaining social contacts. Exercise has been linked to improved self esteem and strong social ties which can lead to improved knowledge sharing and better coping strategies against common ageing problems such as loneliness and isolation.
Ultimately exercise can help elderly people regain the ability to do tasks that might not have been possible for them previously. In turn these functional gains can achieve an overall improved quality of life.
In conclusion, seniors should strive to walk regularly if they are physically able in order to reap the numerous benefits that come with such activity. Recommended guidelines suggest that elderly people should aim for between 8,000 and 12,000 steps per day (this equates to 4-6 miles). As there are several health risks associated with walking in older adults, it is essential they seek advice from their doctor beforehand and only where determined to be safe and appropriate.