Walking is a great way to improve or maintain your overall Health. Just 30 minutes every day can increase cardiovascular fitness, strengthen bones, reduce excess body fat, and boost muscle power and endurance. Walking is one exercise that can be done no matter what your fitness level. You can pace yourself depending on health and energy levels on a daily basis, You could walk with a friend or friends and make it your daily dose of social.
Walking could be ideal for seniors trying to increase their activity level. This activity is low impact on the joints but undertaken regularly it can have a high impact on health. Most people are aware that walking can help with high blood pressure; but did you know it can help manage diabetes, decrease muscle and joint stiffness, prevent strokes, improve balance, strengthen bones, increase endurance, lose body fat and even lessen memory decline?
Benefits of Walking
Cardiovascular Fitness
The biggest overall benefit is increased cardiovascular fitness. You should always mention any new exercise regimes to your doctor, but if you are struggling with your heart health it’s likely your doctor has mentioned walking to you. Unlike running or other intense cardio routines, walking is gentle yet effective. Walking just 30 minutes a day can lower blood pressure by 11 points on average. This helps reduce the risk of both heart disease and stroke. It also increases circulation, which helps bring oxygen and nutrients all over the body.
Bone Health
Most people know bone density can be a very serious issue for seniors. Walking can help battle osteoporosis. Risk of hip fractures have lowered by as much as 40% in seniors who walk 30 minutes or more per day.
Walking also helps fight arthritis and the increased circulation to the joints can help cartilage health by nourishing joint fluid. Unlike running or most other exercise, walking is very low impact on joints. It can also help with pain management by both decreasing stiffness as well as strengthening core muscles, which lowers back pain and increases balance. Balance can help with stability and reduce the likelihood of disastrous falls.
Mental Health
Walking also can help with mental health. Senior women who walk regularly have shown 8% less mental decline than non-active peers. Men over 70 who walked just a half a kilometer a day had a 50% less chance of developing Alzheimer’s! Additionally, walking can release endorphins which can help battle depression.
Walking can also help decrease loneliness since it can get you out into your community. If you start taking a walk everyday you are bound to meet new neighbors and perhaps make new friends. If you have a neighbor or family member that is also trying to improve their health it might increase both your chances of success if you walk together for accountability!
Safety Tips
Doctors recommend thirty minute walks, but if you are struggling to fit that in, start small. Try ten minute walks to start with and add a few minutes each day. You’ll get there before you know it! The ideal walking pace is slow enough you can still carry out a conversation, but brisk enough you wouldn’t be able to sing. However, it’s appropriate to start and end each walk at a slower pace to warm up and cool down.
Remember to keep on eye on the weather and dress appropriately. Here in India, bringing a stick or umbrella to fend off stray dogs could be a good idea. Stay hydrated; remember to take water with you. Try to limit walks to early morning or well lit areas after sun down during the hot summer months. Watch your step and try to wear supportive shoes.
Walking is a simple exercise. Other than a comfortable pair of shoes, there is no excuse for putting it off. Start your active ageing regime today. Become an Unmukt member to stay updated on the latest on active ageing.
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