Walking. It’s an automatic action that we usually don’t think about.
From our first steps, to crossing the graduation stage, to walking down the aisle to say, “I do”, many of us take it for granted.
But the seemingly simple act of walking is actually a complex process involving our brain, nervous system, muscles, joints, etc.
And it’s good for us, too, especially in older adulthood.
The simplicity, accessibility and many health benefits makes walking a great exercise for seniors.
Benefits of walking for seniors
Helps maintain healthy weight
Being overweight can lead to a number of problems, like heart disease, increased risk of certain cancers, diabetes, sleep apnea and more.
Walking promotes a healthy body weight; it gets the heart pumping and muscles working.
The number of calories burned depends on individual weight and walking speed.
It reduces arthritis pain
Walking is a low impact exercise that’s useful for controlling arthritis pain.
Movement helps distribute joint fluid, which keeps them lubricated. This eases stiffness.
Also, walking strengthens muscles, especially legs and core, which takes pressure off joints.
Reduces risk of hip fractures
Hip fractures (broken hip) are dangerous for older people, with 300,000 people ages 65+ hospitalized each year.
They can cause lasting pain and disability, and are hard to recover from. Many people can’t live independently afterwards.
The majority of fractures are caused by falling. Women experience 75% of them, as they have higher rates of osteoporosis, which weakens bones.
Walking may reduce the risk of hip fracture by 40% for postmenopausal women.
Boosts immune system
The immune system is made up of many organs and cells. This includes skin, the spleen, white blood cells, bone marrow, tonsils and more.
Together, they defend against harmful organisms, and create antibodies to fight them off in the future.
A weak immune system can lead to issues like regular infections.
Moderate to intense walking may increase circulation of specialized immune cells: natural killer cells and T-cells. These cells find harmful organisms (like bacteria and viruses) and kill them.
This boost only lasts for a few hours after walking. So, it’s important to do it consistently.
Getting Started
It’s recommended that adults get 150 minutes of moderate exercise each week. This includes brisk walking.
A moderate pace means that the heart rate is up, and the body is using more oxygen, without being too intense. It should be comfortable to talk but not sing.
150 minutes might seem like a large commitment. A progressive walking plan helps it feel more achievable.
The goal of this plan is to walk briskly for 30 minutes, 5 days per week.
Note: if there are any concerns, it’s best to get the go-ahead from a doctor before starting.
Equipment
- A good pair of walking shoes
- Water bottle
- Cell phone to contact someone in an emergency
- Mobility aids, as needed
Optional:
- Walking sticks
- A fitness tracker
- Music
- A walking buddy
Safety Tips
- Only walk in areas where the ground is even and safe (free of clutter)
- Wear appropriate gear, like ice grippers during cold winters, reflective clothing in the dark, etc.
- Do active warm up exercises before each walk
- Stay hydrated
6-week walking plan
Week 1
- Warm up
- Walk slowly for 10 minutes
- Repeat 4 times/week
Total: 40min/week
Week 2
- Warm up
- Walk slowly for 10 minutes
- Walk briskly for 5 minutes
- Repeat 4 times/week
Total: 60min/week
Week 3
- Warm up
- Walk slowly for 5 minutes
- Walk briskly for 10 minutes
- Repeat 4 times/week
Total: 80min/week
Week 4
- Warm up
- Walk briskly for 20 minutes
- Repeat 5 times/week
Total: 100 minutes/week
Week 5
- Warm up
- Walk briskly for 25 minutes
- Repeat 5 times/week
Total: 125 minutes/week
Week 6
- Warm up
- Walk briskly for 30 minutes
- Repeat 5 times/week
Total: 150 minutes/week
Summary
Walking is one of our first celebrated milestones.
From infancy to the older years, the benefits are numerous.
Walking strengthens our muscles and bones, helps us maintain a healthy weight, and allows us to explore our world.
With the proper plan, seniors can reap the rewards of walking for years to come.
Sources
https://www.verywellfit.com/walking-calories-burned-by-miles-3887154
https://www.cdc.gov/falls/hip-fractures.html
https://www.health.harvard.edu/staying-healthy/5-surprising-benefits-of-walking
https://my.clevelandclinic.org/health/articles/21196-immune-system
https://pubmed.ncbi.nlm.nih.gov/15632669/
https://www.cdc.gov/physicalactivity/basics/adults/index.htm
https://www.nhlbi.nih.gov/health/educational/healthdisp/pdf/tipsheets/Sample-Walking-Program.pdf