Walking is a simple exercise that has remarkable health benefits. These include increased muscle strength, greater endurance, stronger bones and better balance. Research at the Channing Laboratory at Harvard University showed that women who walked had a 40% lower risk of hip fracture than those who didn't exercise.
Because walking is such a low-intensity activity, most seniors can do it. The LIFE study referred to above involved 1,635 sedentary seniors between the ages of 70 and 89 who had some physical limitations. The participants were divided into two groups. One followed a regimen of physical activity including walking, while the other participated in a health education program. The study lasted for 2.7 years.
Despite the advanced age of the participants and the fact they were initially sedentary, it was discovered that the physical exercise group had a 25% lower incidence of a major mobility disability than the control group.
Apart from a lower risk of disability, regular walking has numerous health benefits. It reduces the risk of heart disease and osteoporosis (bone loss) while improving pulmonary fitness. Walking improves the management of high blood pressure, diabetes, joint pain and stiffness. Other benefits include boosting the immune system and helping control your weight. Staying active boosts cognitive functions and memory retention abilities as well.
There are differing views about how long you should walk. If you're just starting, the short answer is to incrementally increase the distance and time you spend walking as your body adapts to the extra exercise. The U.S. Department of Health's Physical Activity Guidelines recommends between 150 and 300 minutes of moderate exercise every week. For seniors who can't manage this level of activity, the guidelines suggest they be as physically active as possible. Another measure is the number of steps you take a day, with 7,000 to 10,000 total steps being regarded as equivalent to the above guidelines and 6,000 steps per day being sufficient to protect against knee osteoarthritis.
Try to walk at the same time every day or every other day. It doesn't matter when, but it's best to choose a time of day that’s neither too warm nor too cool. You can track how far you've walked by downloading a pedometer app to a smartphone. Here are several ways to help you to set up a walking routine:
If you have arthritis or another chronic condition, start slowly and take your time. Walk at a pace that's comfortable. If it helps, use a walking stick or other walking aid. Reduce the impact on your knees and hips by choosing routes over grass or sand rather than concrete or asphalt. Listen to what your body is telling you, and if you're sore, take a rest or give walking a break for a day or two.
Walking is an excellent way to improve your mobility, especially as you can pace yourself. Practical benefits of walking include:
As you build up strength, you can avail yourself of walking opportunities in Glendale. For example, you could join a walking club and explore the beautiful outdoor scenery around the city. And as your mobility improves, you may be able to join hikes to the more interesting and slightly more difficult trails in the surrounding countryside.
