Walking for Seniors
- Updated
You don’t need expensive equipment or a membership in a fancy health-club to get the benefits of exercise. In fact, one of the best things you can do for your health requires nothing more than a pair of comfortable shoes. As simple as it may seems, adding walking to your fitness routine can reap enormous benefits for Seniors. Walking is an ideal exercise for Seniors.
Regular walking is a great way for Seniors to get their exercise. It’s low impact so it’s safe for your joints
Is Walking Good for Seniors?
Walking offers the same benefits as other kinds of aerobic activities – lower blood pressure, lower body fat, improved cardiovascular health, lower diabetes risk, improved mental health, etc. But it also has benefits of particular importance to Seniors:
- Because walking is a ‘load bearing’ exercise, it helps to strengthen your bones which can help prevent osteoporosis and osteoarthritis.
- Regular walking can help maintain your balance and mobility which decreases the likelihood of falls.
- Multiple academic studies have found that regular walking can greatly reduce age-related mental decline.
How Much Walking Should a Senior Do?
The Centers for Disease Control recommends getting either 150 minutes of moderate intensity exercise or 60 minutes of vigorous intensity exercise each week. Since walking is considered a moderate intensity exercise, you should walk for 150 minutes a week. Depending on how frequently you walk, this could be five 30-minute walks, three 50-minute walks, or similar. Remember that this is a minimum recommended amount, it’s great to get more exercise if you enjoy it!
Getting Started
Before starting any type of exercise program – including one as low impact and gentle as walking – it’s a good idea to consult with your Doctor. They’ll know about your particular health situation and can advise you on what’s best for you.
If you haven’t been physically active in a while start off slow. Maybe start with a few 10-15 minute walks around your neighborhood and then start gradually increasing distance and duration. If you have been physically active you can be more aggressive but it’s still a good idea to start off with a bit shorter walk than you think you can do. See how you feel the next day and gradually work your way to longer distances.
Walking for Seniors
Where to Walk
Sidewalks – In most cases, the sidewalks near your home will probably be the most convenient place to walk. One benefit of sidewalks is that in most cases they offer a flat, even surface which reduces the chance of tripping. However, concrete sidewalks are also a hard surface which some people may find bad for their joints. These provide an even, safe surface for walking and are much kinder to your joints than concrete sidewalks.
Hiking Trails – Depending on your area, you may have access to a hiking trails or nature trails. These can provide a fun location for your walking, allowing you to enjoy nature while you exercise. Walking on soil or grass is great for your joints due to the softness of the surface. Be careful though – hiking trails can sometimes have uneven or inconsistent surfaces so be sure to keep your eyes open while walking.
Running/Walking Track – See if your area has a running track or trail available. A running track is usually made from a synthetic material which provides a soft, secure surface for walking.
Indoors – During cold or rainy weather, you may want to move your walking indoors. Many health clubs will have an indoor running/walking track. Shopping malls are a popular option – many malls will even open their doors early just to give Seniors the opportunity to walk before the crowds of shoppers arrive. Many local AARP websites will list malls and hours for mall walking.
Treadmill – A treadmill can be a good option if you want to get in your steps in the comfort of your own home. And since you won’t need a treadmill designed to operate at running speeds you can purchase a walking treadmill – which is generally much more affordable. Treadmills are generally much better for your joints than sidewalks.
Make It Social Time...
Walking can give you a great opportunity to connect with your community and neighbors – to get out and interact with the world around you. Or think about walking with a friend or relative. This can be a great way to combine a social activity with exercise. And it’s also a great way to keep you motivated and help you stick to a regular exercise program.
...Or Use It For "Me Time"
You don’t have to turn your walk into a social occasion. Many walkers prefer to use their walk for some time alone. It’s a great opportunity to do some thinking, to listen to some music, or binge on your favorite podcast.
Build Muscle While You Walk
Add a strength-training component to your walk by carrying some small dumbbells or hand weights. To build lower-body strength strap on some ankle weights.
If you do add some weights, be sure to start small. You don’t want to be half-way through your walk and far from homewhen your realize that the weights you’re carrying are far too heavy!
Is Walking Safe for Seniors?
Walking is extremely safe as long as you practice common sense. A few safety tips to keep in mind:
- Walk in well-lit and traveled areas
- If walking by yourself, let a family member or friend know where you’ll be.
- If you wear headphones while walking, keep the volume low enough that you can hear any traffic approaching.
- Be alert when crossing streets or trails to make sure the path is clear.
- Wear good shoes and practice proper walking form.
- It’s a good idea to bring a bottle of water with you – especially on hot days.
- Bring your phone along in case of emergency.
- On extra hot days use your head – maybe go early in the morning before peak heat.
Walking for Seniors
Getting your exercise can be as simple as getting off the couch and going for a walk. It’s a great, affordable, and easy way to stay healthy. People of all ages and fitness levels can enjoy the benefits of this low-impact fitness exercise. It also can help your mental & emotional health by helping you to stay connected to your community.
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Additional Resources for Senior Exercise & Fitness Advice
Unfortunately, there are a lot of web sites out there giving unreliable fitness advice. But there are also some great ones which we rely on when writing our articles. A few great resources for information you may want to also check out include the National Institutes on Aging and AARP’s “Healthy Living” website.