9 walking tips for seniors

9 walking tips for seniors | XpertsReviews.com

Walking is a good exercise for people of all ages, especially older adults, as it is a low-impact physical activity. But there are walking tips that seniors should follow.

Walking is a cardio exercise that many people find beneficial. It’s an exercise that can be good for the heart, bones and overall health. What makes this one of the best exercises is that you don’t need to use any special equipment or training. This can be done in your room or outside in the park. For older people, walking is very beneficial because it allows you to maintain your physical fitness without putting too much strain on your joints. But there are some walking tips seniors should keep in mind to prevent injuries and stay safe.

The health benefits of walking for seniors

Here are some of the benefits of walking for seniors:

1. Improves cardiovascular health

Walking can improve heart health, increase circulation and lower blood pressure. “It could help prevent heart disease, stroke and other cardiovascular diseases,” says Dr. Aijaz Ashai, a physiotherapist and fitness expert. Walking about 30 minutes a day (5 days a week) is associated with a 19% reduction in the risk of coronary heart disease, according to a study published in Current opinion in cardiology in 2010.

Walking is good for the heart. Image courtesy: Adobe stock

2. Strengthens bones and muscles

As we age, it’s not just our skin and hair that changes. Due to aging, bone composition, structure and function deteriorate, according to a study published in the Therapeutic advances in musculoskeletal diseases journal in 2012. Walking is a weight-bearing exercise, so it can strengthen bones and combat decreased bone density due to the aging process. It can also tone and strengthen the muscles of the legs, hips and lower body.

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3. Improves psychological well-being

“Walking can release endorphins, hormones that can reduce stress, anxiety and depression,” explains the expert. It also promotes better quality of sleep, which seems difficult with old age. Walking may improve depressive symptoms and sleep quality, according to a study published in Sleep Health in 2020. It can also reduce nighttime wakefulness and fatigue the next day.

4. Better coordination

Walking regularly can improve balance and eliminate fear of falling, which are among the concerns of older adults. “Walking, especially outdoors on trails, can improve coordination and balance in older adults,” says Dr. Ashai. It also provides strength, which can improve coordination.

5. Strengthens immunity

The simplest thing an older person can do to not lose their immunity is to move as much as they can. Walking is one of the easiest ways to move and/or exercise for anyone, including older adults, according to a study published in the Archives of Gerontology and Geriatrics in 2023. Walking can be a great way to improve the immune system and help older adults avoid getting sick frequently.

6. Maintains a healthy weight

Walking is a great way to burn calories and maintain a healthy weight. If seniors take walks regularly, it can prevent them from being overweight. “This can reduce the risk of developing obesity or diabetes,” explains the expert.

Read also: Are you tired of walking? Try These 10 Different Types of Walks to Speed ​​Up Weight Loss

Walking Tips for Seniors

There is no “daily walking limit for seniors” due to their different health problems and physical conditions. “However, the number of steps that could constitute a general recommendation for an elderly person would be 3,000 to 4,000,” explains the expert.

Here are some walking tips that seniors may find helpful:

1. Don’t push!

Walking short distances, especially for beginners, and gradually increasing the distance and time are important things to consider. Going slowly will help avoid straining the body’s muscles and joints. Getting used to it gradually is the best way to start.

2. Wear comfortable shoes

Good arch support and cushioning in shoes are necessary for walking comfort and to avoid injuries. Shoes should fit well and provide stability. If not sneakers, there are slip-on walking shoes that are easy to wear because they are laceless and comfortable.

Read also: How to avoid injuries while playing sports?

3. Use assistive devices

Older people tend to lose balance due to the aging process. If you have balance problems, carrying a cane or stick can be helpful. This will provide support, help not to fall and get injured while walking.

A woman using a walking stick
Use walking canes if necessary. Image provided by: Adobe Stock.

4. Maintain posture and technique

Walking involves a simple technique. The heels should touch the ground first, then the toes should roll down. Additionally, walking with your head held high, shoulders held back, and arms swinging slightly will ensure a posture that promotes less strain on the back and neck.

5. Stay hydrated

Many parks have pots or containers containing drinking water. If they are not available, elderly people should carry a bottle of water while walking. “Hydration can maintain energy levels,” explains the expert. Additionally, fluid loss can cause older adults to feel dizzy and weak when walking.

6. Maintain your pace

“Walking too fast will cause overexertion,” explains the expert. Stopping for a little while can help if they feel short of breath or tired. Additionally, strides should remain at a natural length. Taking steps longer than what feels natural will only put pressure on their legs.

7. Walk on flat paths

Walking can be done from the comfort of your own room. but it should be on a level path, indoors or outdoors, which will help reduce the risk of falling and injury. “Ideally, mall corridors, indoor promenades, or other walking paths are safest,” says Dr. Ashai.

8. Dress comfortably

Comfortable clothing should be chosen depending on the weather. When walking outside, layering is a good idea, as this will allow the body to respond to temperature changes. Also, to be safe, wearing light or brightly colored clothing during the day is a good idea. At night, older people should wear reflective clothing and carry a flashlight.

9. Walk with a friend

Walking alone isn’t the only way to reap its health benefits. Walking with a friend or in a group can be more fun. “This can also provide additional security in the event of a health emergency,” specifies the expert.

Walking has benefits for older people. Keeping walking tips for seniors can help prevent falls or any discomfort. Gentle stretching before and after walking is also essential. It can stretch muscles to prepare the body for exercise and prevent stiffness or injury after walking.

#walking #tips #seniors

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