In a world of expensive boutique gyms, marathon runners and pilates experts, it can be easy for seniors and senior caregivers to overlook a very simple and important health activity: walking. It may not be fancy, but it sure is effective.
“Walking has many physical benefits,” says Dr. Leonard Pianko, board-certified cardiologist in Aventura, Florida. “It’s good for your heart and a great way to control your blood pressure, cholesterol and sugar levels. It has also been proven to improve mental skills, as well as increase your mood and clear your head. Walking with a friend also has an added social benefit, he adds — and it does Free.
Cutting through all the noise around exercise to-dos, equipment and knowledge is pretty simple when you focus on hitting your 150 minutes of weekly exercise by adding in some brisk walking. Here’s a closer look at the benefits of walking for seniors and how to establish a walking routine that works for any age or ability level.
What are the benefits of walking for seniors?
The benefits of walking go beyond physical fitness. Here are some of them, according to experts.
Walking improves health and mobility
Over time, aging can contribute to joint pain, muscle pain, stiff legs and more. For some, chronic conditions and illnesses make exercise more difficult, and physical limitations can hinder overall fitness. According to a Harvard Medical School report, walking helps to counteract the effects of weight-promoting genes. Additionally, the nonprofit foundation America Walks reports that walking can:
- Avoid heart disease.
- Lower blood pressure.
- Stop bone loss from osteoporosis.
- Improve arthritis symptoms.
Exercise boosts mood and mental health
Beyond the physical benefits of walking, there are also some social-emotional ones to consider. According to the Mayo Clinic, walking reduces stress and tension, as well as boosting your mood.
“Incorporating elements such as nature walks or historical tours can make the walk more interesting and intellectually stimulating.”
— Linda Borgmeyer, occupational therapist
“It’s important to emphasize that walking is not only a physical activity but also a great opportunity for social interaction and mental stimulation,” says Linda Borgmeyer, a board-certified occupational therapist and founder of Wisdom Warrior Challenge in Palm Beach County, Florida. “Incorporating elements such as nature walks or historical tours can make the walk more interesting and intellectually stimulating.”
Walking can boost confidence and self-esteem
Borgmeyer suggests setting some walking goals and making the process a little easier with wearable fitness devices. “Technology, such as fitness trackers and mobile apps, can be a great motivator in helping you track progress and set achievable goals,” she explains.
Meeting goals and noting progress is a great confidence booster. “It’s also worth noting that walking can be easily adapted to suit individual fitness levels and health conditions, making it a highly accessible form of exercise,” he added.
How to develop a walking routine for seniors
1. Start with short walks
Seniors don’t need to go out for a very long or strenuous walk all at once. Instead, start slow. “Because routine is important, my recommendation is to walk at least three times a week,” says Pianko.
This is especially important for people who are sedentary or who are building up their strength. Starting slow is essential for long-term success and physical benefits. “If your activity level is generally low and you sit more than you move in a day, your muscles will need time to build up the tolerance for constant walking,” says Borgmeyer.
“You can start a walking routine by setting small, achievable goals, such as a 10-minute walk around the neighborhood, then gradually increasing the duration and distance over time,” she adds. Also don’t overlook incorporating walking into everyday activities, such as walking to a store, walking in the park or even just parking away from a building.
2. Level up as stamina increases
“Once you improve your fitness level, you can reduce the number of days by starting interval walking,” says Borgmeyer. Interval walking, which he says is safe and builds stamina, involves walking briskly (whatever version of brisk works for each senior) for a count of 30 seconds, then slowly for a count of 60 seconds. “Do this for a full 30-minute walk and you’ll notice a significant jump in fitness,” he adds.
3. Customize tasks based on needs and abilities
Experts say it’s important for seniors to listen to their bodies and adjust the frequency and duration of walking based on personal comfort and health conditions.
“Listening to the body and stopping if there is pain or discomfort is important.”
—Dr. Leonard Pianko, cardiologist
“Consult with a physical or occupational therapist if you’re recovering from an injury or surgery,” says Pianko. “It is important to follow the guidance of the healthcare provider to ensure that the healing process is facilitated. Listening to the body and stopping if there is pain or discomfort is important to prevent re-injury.”
4. Put safety first
“When starting a walking regimen, choose safe, well-lit routes with smooth surfaces to prevent falls,” says Borgmeyer. “It’s important to be aware of your surroundings, avoid distractions like using your phone while walking and wear bright or reflective clothing for visibility.”
Seniors and caregivers may prefer to aim for days when it is safest to go outside, avoiding snowy and icy conditions and also avoiding extreme heat. Pianko adds that you can also head to a mall for a safe, organized and warm walking experience, or look into local walking groups for a team.
5. Choose the right gear
For safe and comfortable walking, it is important to have the right equipment. According to experts, some equipment that can be useful include:
- Supportive walking shoes.
- Walking aids such as canes, walkers or canes.
- Appropriate clothing for the season.
- Reusable water bottles.
- A means of calling for help, such as a medical alert device or cell phone.
6. Make walking a social activity
Once you’ve covered all the practical considerations for starting a walking routine, grab a friend and have fun with it. “A group of residents who started a walking club in a retirement community found that their sleep quality improved and they felt more socially connected,” Borgmeyer said. The social benefits of walking are well documented and beneficial for all age groups.
The bottom line
Borgmeyer has no shortage of success stories on the impact of a walking activity on seniors’ mood, health and energy levels. “A 75-year-old woman shared that regular brisk walking helped her manage her arthritis pain better and increased her overall mobility,” Borgmeyer said. “Another man, who started walking every day after a minor heart attack, credited the activity with lowering his blood pressure and reducing his dependence on medication.”
Walking is not only a great way to improve health and mobility, but it is also an outlet for stress and another potential way to enrich the daily lives of seniors. Borgmeyer said, “The stories abound of people who have taken up walking and found it to be a gateway to exploring new hobbies and interests, like bird watching or photography, that improve their overall quality of life. ” With so many benefits to walking, what do you have to lose?
