Walking is a good exercise for all age groups, especially for older people because it is a low-impact physical activity. However, there are walking tips for the elderly that they must follow.
Walking is a form of cardio exercise that is beneficial for many people. This is good exercise for your heart, bones and overall health. What makes it one of the best workouts is that you don’t need to use any special equipment or require any training. It can be done in your room or outside in the garden. For the elderly, walking is very beneficial because it can maintain physical fitness without putting too much stress on the joints. However, there are several walking tips for the elderly that you should remember to prevent injury and stay safe.
Health benefits of walking for the elderly
Here are some of the benefits of walking for the elderly –
1. Improves heart health
Walking can improve heart health, improve circulation and lower blood pressure. “It may help prevent heart disease, stroke and other cardiovascular diseases,” says physiotherapist and fitness expert Dr Aijaz Ashai. Walking for approximately 30 minutes a day (5 days a week) is associated with a 19 percent reduction in the risk of coronary heart disease, according to a study published in Current Opinion in Cardiology in 2010.
2. Strengthens bones and muscles
As we age, it’s not just our skin and hair that change. As a result of aging, the composition, structure and function of bones deteriorate, according to research published in the journal Therapeutic Advances In Musculoskeletal Disease in 2012. Walking is a weight-bearing exercise, so it can strengthen bones and fight bone loss. density due to the aging process. It can also tone and strengthen the muscles in the legs, hips, and lower body.
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3. Improve psychological well-being
“Walking can release endorphins, hormones that can reduce stress, anxiety and depression,” said the expert. It also supports better quality sleep, which can seem difficult as we age. Walking can improve symptoms of depression, and sleep quality, according to research published in Sleep Health in 2020. Walking can also reduce wakefulness at night and fatigue the next day.
4. Better coordination
Walking regularly can improve balance and eliminate the fear of falling, which is one of the worries of the elderly. “Walking, especially on outdoor paths, can improve coordination and balance in older people,” says Dr Ashai. It also provides strength, which in turn can improve coordination.
5. Increase body immunity
The easiest thing seniors can do to avoid losing 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 research published in the Archives of Gerontology and Geriatrics in 2023. Walking can be a great way to boost the immune system, and Helping elderly people not get sick often.
6. Maintain a healthy weight
Walking is the best way to burn calories, and maintain a healthy weight. If elderly people take regular walks, this can prevent them from becoming overweight. “This can reduce the possibility of obesity or diabetes,” said the expert.
Also Read: Bored with walking? Try these 10 different types of walking to speed up weight loss
Walking tips for seniors
There is no definite limit on “walks per day for seniors” due to their different health conditions and fitness levels. “However, the number of steps that can be a general recommendation for the elderly is 3000 to 4000,” said the expert.
Here are some walking tips that may be useful for elderly people –
1. Don’t force it!
Walking short distances, especially for beginners, and increasing the distance and time gradually are important things to pay attention to. Doing it slowly will help avoid strain on the muscles and joints of the body. Getting used to it gradually is the way to start.
2. Wear comfortable shoes
Good arch support and cushioning in shoes is necessary for comfort while walking and to prevent injury. 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.
Also Read: How to avoid injury while exercising?
3. Use tools
Elderly people tend to lose balance due to the aging process. If there are balance problems, carrying a stick or cane may be useful. This will provide support, helping to prevent falls and injuries while walking.
4. Maintain posture and technique
Walking involves simple techniques. The heels should touch the ground first, then the toes should come down. Additionally, walking with your head held high, shoulders kept back, and arms lightly swinging will ensure a posture that reduces strain on the back and neck.
5. Keep yourself hydrated
Many gardens have pots or containers filled with drinking water. If not available then the elderly should carry a bottle of water while walking. “Hydration can maintain energy levels,” says the expert. In addition, fluid loss can cause dizziness and weakness in elderly people when walking.
6. Maintain your pace
“Walking too fast will cause fatigue,” says the expert. Taking short breaks can help if they feel short of breath or tired. In addition, steps must be kept at a reasonable distance. Taking steps longer than what they feel is natural will only put pressure on their legs.
7. Walk on a flat path
Walking can be done in the comfort of your own room. However, staying on level paths, both indoors and outdoors, will help reduce the risk of falls and injury. “Ideally, mall corridors or within parks or other pedestrian pathways are the safest,” Dr Ashai said.
8. Dress comfortably
Comfortable clothing should be chosen according to the weather. When walking outdoors, wearing layers is a good idea, as this will allow the body to respond to changes in temperature. Also, to be safe, wearing light or bright colored clothing during the day is a good idea. At night, seniors should wear reflective material on their clothes and carry a flashlight.
9. Walk with a friend
Walking alone isn’t the only way to get health benefits. Going out with friends or in a group can be more fun. “It can also provide extra security, in case of a health emergency,” said the expert.
There are benefits to walking for elderly people. Keeping walking tips for seniors on hand can help prevent falls or discomfort. Gentle stretching before and after walking is also important. It can stretch muscles to prepare the body for exercise and prevent stiffness or injury after walking.
