Walking for pleasure and exercise
Walking is a pleasurable physical activity for nearly all ages. Seniors particularly enjoy the activity as it’s gentle on the body as compared to jogging and intense running.
Why exercise regularly?
Regular exercise is proven to promote healthfulness. It is beneficial for mobility, heart health, brain health, mood, weight loss and more. And it can help people unwind and sleep better at night. With so many great reasons to walk, why not start today?
But wait!
Unfortunately, seniors are at increased risk of falling as compared to younger age groups. Reasons why are generally associated with aging and/or medications. Therefore, safety is at the forefront for mature people who exercise. Here are a baker’s dozen beneficial senior walking tips to increase safety and enjoyment.
Top senior walking tips:
- Talk to your GP. Seniors who are considering walking as a regular activity should first meet with their doctor to discuss health issues and to establish guidelines for walking. While walking is a low-impact activity as compared to other forms of exercise, it may still impact joints and raise one’s heart and breathing rates. Keys to success include discussing ongoing medical issues, weight management, exercise program options, emergency symptoms, and beyond – to learn all that is best for one’s personal health situation.
- Walk in pairs or groups. Take a tip from nature. Animals tend to live in herds, groups, packs, and more! Why? Because it’s beneficial for survival and to thrive. Likewise, it’s safest to do things in numbers. Take a cue from nature. Consider having a companion, group of friends, or caregiver with which to walk. Not only does it provide motivation to stay active, but it is also important for safety. For example, should you fall, there is someone immediately present to help you. Moreover, you can also assist others in times of need. Plus, whether conversing or observing nature together, you’ll share a unique bond with your walking buddies!
- Wear good walking shoes. The CDC shares that shoes are the most important part of your walking gear. Good walking shoes are generally flat, but flexible, so the foot can roll in each step. Strive for ones that fit well and allow feet to spread out. Socks should be comfortable and be made of sweat-wicking material. Note that cotton absorbs sweat but is slow drying. Thus, it is not recommended for hiking, jogging, or trail running as they can lead to discomfort or blisters. Running shoes are okay for walking, but the main thing to know is that when threads start to wear out, at about 500 miles on average, it’s time for new walking shoes.
- Let someone know where you are going. For safety reasons, it’s a good idea to let someone know where you are walking. This is especially important when traveling solo. One may disclose the location verbally or select trusted family members to know where they’re headed via text. Also know that it’s possible to share one’s real-time location via an iPhone, iPad, or Mac. Click here for more information. Understand that it’s equally important to protect privacy, so be sure to grasp all aspects of location sharing before doing so.
- Exercise regularly. Steady, regular exercise is known to benefit overall health and keep the body well-conditioned. It improves muscle strength and keeps joints, tendons, and ligaments flexible. Thus, walking regularly may help prevent falls and other issues related to physical weakness.
- Stay on level paths. Seniors are particularly vulnerable to falls due to age-related muscle mass loss and other medical conditions. Along with exercising regularly to stay fit, staying on level paths is a simple thing people can do to prevent trips and falls. It’s important to walk in areas that are not broken or uneven. When walking in nature, watch for fallen debris. Come wintertime, be sure to treat outdoor areas to melt ice and prevent falls.
- Stay off roadways. Walking on busy roads is quite frankly scary. All it takes is one distracted driver for an accident to occur. Rather than walk on busy roadways, or highways where people drive fast, opt for safe sidewalks or flat walking paths away from traffic. Neighborhood parks often provide safe places for walkers to exercise in beautiful surroundings.
- Walk facing oncoming traffic. If you must walk on a roadway, or sidewalks away from the road are not an option, walk facing oncoming traffic. This allows walkers to observe oncoming vehicles to hopefully protect themselves from inattentive drivers. Do not wear earbuds or earphones when walking on roads. Note that hearing is a useful tool that can notify people of approaching traffic.
- Walk in well-lit areas. When it comes to safety, this no-brainer is 100% worthy of mention. Seniors who live in hot climates frequently prefer to walk later in the day or in the evenings. When choosing this option, there is likely decreased visibility due to waning sunlight. Additionally, some seniors may face vision-related declines due to aging. Therefore, walking in well-lit areas where one can be easily seen is a smart decision. For walks in diminishing daylight, do carry a flashlight. Also bring along a whistle for emergencies.
- Wear light colored clothing. This is another obvious choice for people who exercise outdoors late in the day. Wearing light clothing has several benefits. Primarily, it makes people more visible in the dark. Secondarily, light colored clothing in the summer is a reflector of heat and light, absorbing less heat and keeping people cooler in summertime. So, wearing light colored clothes is a win-win decision in many cases. Reflective clothing is also a great alternative for people who must walk on or near roadways or cross busy intersections.
- Walk inside instead. During periods of inclement weather, switch it up. Blustery winter weather or intense summer heat tends to discourage folks from walking. Rather than skip the walk, consider exercising indoors in a gymnasium or interior mall instead. That way you can remain active without battling the weather. Or walk on a treadmill to keep the body moving.
- Don’t text and walk. Multitasking while exercising is ill advised. When we try to perform two or more tasks at the same time, it taxes the brain. Per My Lifespan, “Multitasking makes us more distractable and prone to errors.” Concentrating on multiple things can increase the chances of injury. So, the message is simple; choose to pay attention during your walk. However, do note that it’s good to carry your phone for emergencies.
- Build up strength! People of mature age who are out of shape should not push themselves too hard. Rather, set realistic expectations. If you’re out-of-condition, don’t expect to walk 3 miles the first day of a new exercise routine. Instead, begin by walking in increments and build up. Perhaps start out walking a quarter mile or less. Then, as strength and endurance grow, graduate week by week by increasing your distance and speed. Or simply step outdoors for pleasure and enjoy life around you, walking a little further each time you venture out.
So magnificent!
The senior walking tips shared above are valuable resources for active people over 50. Keeping oneself safe from harm is of upmost importance when it comes to exercising indoors and out. Walking, done as a gentle form of exercise, is a magnificent way to stay fit. However, even walking for fun deserves sensibility and attention. Seniors, who are particularly vulnerable to falls due to age-associated challenges, should be proactive in taking care of themselves when it comes to exercising. Topping the list of tips is seeing a doctor to establish an exercise routine, enabling those who walk for health and fitness to remain active and safe.
This article is purely informational and is not intended as a medical reference.
