Walking can be very beneficial to the elderly. It improves breathing ability and endurance.
It can also help you live a longer, more independent life. The good news is, you don’t have to walk a mile to reap the benefits of this simple, yet effective exercise.
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Benefits of Morning Walks for Elders
A lot of elders have been exposed to the many benefits of walking, and have taken it up as a daily fitness therapy. If you’re an elder (aged 65 and above), then I suggest you do the same.
In this article, I will be discussing the importance of walking for the elderly.
Keep reading!
Below is a list of things walking can do for you in your old age –
- Walking can strengthen your muscles
- It can help you maintain a steady and healthy weight
- It significantly reduces the risk of heart disease, stroke and cancer (both in men and women)
- It reduces the risk of osteoporosis and osteoarthritis
- For hypertensive elders, walking can help lower your blood pressure
- Walking helps improve stamina, which means your chances of falling will be greatly reduced (remember, falling is common among elderly folks)
- Walking improves the flexibility of your joints
- It helps reduce depression and anxiety
- Walking helps you become more social, since you are bound to come across many people and say “hi” when you take walks
Going on walks improves independence, not just on the road, but in the house as well.
An elder who goes on regular walks is more likely to help out with domestic chores than the ones who don’t. They would also feel more confident when they are home alone.
Studies have shown that older people aged 65 and above, who engage themselves with consistent physical activity (30 minutes per day), tend to live longer.
You may decide to walk long distances at a slow pace, or short distances at a fast pace. You could also walk around your yard or up and down the stairs. Whatever your preference, get your shoes on and start walking today. It will do you a world of good!
Considerations Before You Take Up Walking As An Exercise
It’s true, walking is a great form of exercise for older people. However, before you take it up as a form of exercise, be sure to consult with your personal physician first. They are in the position to advise you on the program to embark on, especially if you’ve not worked out for a long time.
The importance of consulting with your personal physician first cannot be overstated. As an elder, you may have certain medical conditions that need to be taken into consideration before you embark on any form of exercise.
Be well advised by a professional!
Below are a few questions you should ask your doctor before you take up walking as an exercise –
- Does my current health status permit me to go on walks?
- If yes, how would it affect my body, are there any repercussions?
- How can I gradually increase my walking distance or time?
If you notice any symptoms after you start going on walks, you need to pay your doctor another visit. This is not to suggest that there is a problem, it is strictly for the sake of precaution.
The symptoms you may experience during the early stages of going on walks may include the following –
- Dizziness
- Pains in the chest
- Shortness of breath
- Sores in the feet
- All round body pains
While these symptoms are normal when you newly start any exercise, it is still important to give your doctor updates on your current condition.
What You Will Need To Go On Walks
Mainly, you will need a good pair of walking shoes. A pair of geriatric walking shoes should do, being that you’re a senior. If they are a new pair, be sure to try them on casually, to make sure they fit. The last thing you want is a tight pair of walking shoes.
There are many brands of senior citizen walking shoesto choose from, you can go online and pick the one that best suits your style and needs.
If you need further advice about the kind of footwear you’d be needing to go on walks, then feel free to talk to your podiatrist. They are there to help!
If you’re using a cane or a walker, well you can still go on walks. The cane and(or) walker can help improve your balance and take the stress off your joints.
How To Make Walking More Enjoyable
If you’re just starting out, and you find walking alone boring, then walk with a friend or loved one.
When you have a companion beside you, the walks become more interesting. You’d have someone to chat with while you’re at it. The things you two could talk about are limitless, it could be sports, movies or anything else.
Having someone to walk with also means you have some extra motivation, in cases where you may get tired and want to turn back. You can’t just leave your partner and start walking back home can you?
Take breaks if need be.
Another advantage of walking with someone is safety. There’s nothing like having someone looking out for you, and vice versa.
Safety Tips For Elders When Going For Walks
As an elder, going on walks is very beneficial, but you need to stay safe as you do.
Here are a few safety tips for you.
- Involve your health care provider when you make your walking programs
- Bring a cane, or walker along
- Do not over-stress yourself, take breaks when necessary
- Bring a cell phone with you in case of an emergency
- Walk with a close friend or a family member
- Do not wear earpieces and listen to music when you walk, just so you’d be more aware of your environment (car horns, people etc)
Conclusion
As an older person, going on regular walks can improve your strength, balance, breathing ability and quality of life in general.
Speak to your doctor before you create a walking program for yourself, and always stay safe when you’re out there on the road.
Hope this article has been of great help.
Take care!