Benefits of Walking for Healthy Aging
We are all getting older- there is just no way around it! Aging is of course inevitable. But we do have some say in how we age. Of course, there are many things and circumstances that are out of our control. But, staying active is something that we do have some control over. Staying active helps us to keep our bones and muscles strong – but it also helps us to maintain our emotional and mental well-being.
I love chair yoga and all the benefits that come with it, but one of the simplest and effective ways to maintain our overall health is walking. Not to mention, it has a lot to do with how well we maintain our independence. Having a well rounded exercise program is important. We need to get in that cardio exercise, as well as strength training, flexibility and balance training. That can feel overwhelming, but there are many multi component exercises- activities that incorporate more than one of those categories- that we can do. Think activities like dancing, gardening, tai chi, and even bowling. If you are interested in a few more ideas and tips on cardio exercise, you can take a look here: Chair Yoga For Cardio
You may also be interested in the current recommendations for exercise for older adults from the CDC: Physical Activity For Older Adults
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Or, keep reading for some benefits of walking that pertain to our health and longevity. Plus, get some tips on how to start a walking program and some ways to add movement and walking for anyone with limited mobility. Just remember that everyone’s walking program will look different. Walking from room to room in your home is no less of a goal than walking around your neighborhood.
1. Improves Cardiovascular Health
If you took a look at the CDC guidelines for physical activity, you know that 150 minutes a week of moderate activity is recommended. Walking is a great way for us to get that moderate intensity cardio without the strain and impact of high intensity workout activities.
You may be interested in this research article: The association between daily step count and all-cause and cardiovascular mortality: a meta-analysis
2. Enhances Mental Health
Our mental well-being is just as important as physical health, especially as we age. There is ongoing research about the effect of walking on mental health. Plus, just the nature of making a decision to get up and take a walk can help us to engage our brain and change our perspective. Additionally, walking outdoors exposes us to natural sunlight and fresh air and that always helps me change my mood. The rhythmic nature of walking can also be meditative and that can help us with our mental clarity.
3. Strengthens Muscles and Bones
Unfortunately as we age, our muscle mass and bone density decreases. This increases our risk of falling- and thus of fractures. With weight bearing exercise, we can slow this rate of decline. Walking is a weight-bearing exercise that can help maintain and build muscle strength and bone density. Also, regular walking can improve balance and coordination- both essential components for fall prevention and maintaining independence in older age.
You may be interested in some information and resources on Osteoporosis: Chair Yoga And Osteoporosis
4. Boosts Cognitive Function
Keeping our minds busy and active with mental games and puzzles is a great way to keep our minds engaged and stimulated- as is trying new things and engaging in creative tasks and hobbies, However, walking can also help boost our cognitive function. We get increased blood flow to the brain with this low impact exercise choice, and that helps improve our memory, attention, and overall brain health. Plus, walking requires us to pay attention to our surroundings. You may be interested in this research article:
5. Promotes Social Engagement
Walking can be a social activity if we join in with friends, family, or even a walking group. We know that social interaction is a crucial component of our overall mental health. Plus, it can help us to combat loneliness or isolation. Joining a walking group or participating in community walking events can be a great way to get in our walking but also support our need for social interaction.
Harvard Health: Being Part of a Walking Group Yields Wide-Ranging Health Benefits
6. Supports Weight Management
Maintaining a healthy weight is important for a variety of reasons- from helping to combat certain medical conditions to relieving undue stress on joints. It also helps us to recover from injuries and surgeries faster and more efficiently as we can get moving with more ease. Regular walking can help us to maintain a healthy metabolism and keep our weight steady.
7. Improves Sleep Quality
As we age, our sleeping patterns may change. A change in our routine from decreased work and family commitments can change our sleep patterns as well. A regular sleep and wake cycle can help with our sleep quality. By adding in a walking routine we feel better, develop a consistent daily routine, and have something to look forward to – all these things can help improve our sleep quality which in turn improves our mood and overall health.
So, there are some wonderful benefits of adding in a walking routine to our daily lives. Of course, we do have to enjoy it! If we don’t enjoy it, we are certainly not going to make it a consistent part of our lives. There are so many exercise choices that we can participate in. Finding something we enjoy is crucial to sticking with it. If you are interested in starting a walking program, keep reading for some simple tips that can help us to be successful.
9 Simple Tips: Getting Started with Walking
When it comes to any exercise, getting started is usually the hardest part. The great thing about walking is that it requires minimal equipment- basically just a good pair of walking shoes will get you started. Take a look at some tips that may be helpful as you start your walking program.
1. Set Clear Goals
Before we start, it’s important that we define what we want to achieve with our walking program. It could be:
- Improve cardiovascular health
- Lose weight
- Enhance mood and mental health
- Increase daily activity level
- Get in shape for a vacation, trip, or life event
- Be able to participate in an activity or hobby
When we have clear goals, we can stay motivated and on track with our progress.
2. Get the Right Gear
One of the best things about walking is that it requires minimal equipment. But, here are a few things to keep in mind:
- Comfortable walking shoes that provide good support and cushioning to prevent injuries
- Weather-appropriate clothing
- Hydration- carry a water bottle, especially for longer walks or in warmer weather
- A fitness tracker or pedometer can be helpful if you would like to monitor your steps, distance, and progress. You can also use your phone for this. Or, just track your minutes- whatever works for you.
If you have a medical condition and have difficulty finding shoes that work for you, you may be interested in taking a look at ICS Shoes. They specialize in extra wide, comfort, orthopedic, and diabetic shoes. Here is a link to an example of a walking shoe: Women’s Xelero Genesis Sneaker Shoe
Also, you may be interested to know that there are many ways to actually lace up our shoes! Take a look at this shoe lacing guide from ICS Shoes if you are interested:
Lacing Your Shoes For The Perfect Fit
3. Start Slow and Gradual
If you are new to walking or haven’t been active for a while, it’s important to start slow. Begin with short walks of 5 -15 minutes at a comfortable pace on even terrain with places to sit and rest if needed. Then, you can gradually increase the duration, pace, and add in inclines and hills if you desire.
Also of importance is to add in some dynamic warm up movements before and some light stretching after. We may want to skip this step but a warm up and cool down are really essential and will actually make the whole process more effective in the long run. Although the risk of injuries with walking is relatively low, we still need to be listening to our bodies.
As always, it is recommended to consult with your healthcare provider before starting any exercise program and to be aware of any medical limitations or parameters that you may have.
4. Create a Routine
Consistency is key to reaping the benefits of a walking program. We can try to incorporate walking into your daily routine by setting a schedule and making it a habit. Or, we can link our walking into our daily activities such as after meals, while getting the mail, doing errands, or breaks between household or work tasks. Take a look at your routine and see where it may fit for you.
5. Vary Your Routes and Pace
As with any exercise, keeping things interesting can help us to maintain our motivation. We can explore new routes, different parks, neighborhoods, mall walks, or walking paths.
6. Stay Safe
Safety is crucial, especially if you’re walking alone or in unfamiliar areas. If possible, walk in higher traffic areas in good daylight. While it may be inviting to listen to music while walking, we do need to be able to hear our surroundings. Try to avoid distractions and stay alert. And, always listen to your body and avoid overexertion. Plus, always carry your phone with you in case of an emergency.
7. Track Your Progress
Monitoring our progress can help us to stay motivated. We can keep a walking journal and record our distance, duration and how we feel. This can help us to keep track of our improvements and stay motivated- as well as make a note of any issues that may need medical attention. There are also a lot of fitness apps and trackers like I mentioned before. I tend to be more of a pen and paper tracker, but there are many options.
8. Make It Social
We previously mentioned that walking is great for our overall well being. Walking can be a great social activity. Plus, a walking group or even a buddy can help us stay safe as well. Here, we get physical activity, social interaction, and mental stimulation!
9. Stay Motivated With Milestones
Keeping our motivation high is essential for long-term success. We can set milestones and celebrate our achievements- whether it is a certain number of days, steps per day, or miles a month- you can choose. Then, you can reward yourself! Don’t forget that how you feel is also an important metric- not just the minutes or miles. Are you feeling more energetic, have more stamina in your daily routine, or feeling inspired to take on new challenges? Those are important milestones too!
Now, take a look at some Resources for walking that may help you get started– plus some at home options for various abilities.
Resources For Walking And Walking Programs
At Home Options
15 Minute Seated Walking Workout: Silver Sneakers
10 Minute Seated OR Standing Walking Workout For Beginners: Yes2Next
Walk A Mile In 20 Minutes At Home: Silver Sneakers (requires good balance)
Walking Workout For Seniors And Beginners: Senior Shape Fitness
Resources
Arthritis Foundation: Walk With Ease
American Heart Association: Start Or Join A Walking Club
Mall Walking : A Program Resource Guide (CDC)
Silver Sneakers Walking Schedule
American Heart Association Walking Plan
Check your local YMCA, Recreation Center, Senior Center, or local library for resources in your area.
Starting a walking program- whatever that looks like for you- is an excellent way to improve our health and well-being. By setting clear goals, getting the right gear, and creating a routine, we can make walking a regular part of our life. Remember to start slow, stay safe, and keep things interesting to maintain motivation.
Want More?
If you are interested in more ways to help keep active, you may be interested in:
Or, try out the 21 Day Mindfulness Challenge
You may be interested in my Habit Tracker Notebook
You may be interested in my printable Walking Planner/Tracker in my Etsy Shop.
Or, take a look at The Peaceful Chair You Tube Channel for seated chair yoga sequences.
Finally, I invite you to sign up for the Monthly Email Newsletter to stay up to date on the latest blog posts and videos!
Namaste!
Disclaimer: The Peaceful Chair and thepeacefulchair.com strongly recommends that you consult with your physician before starting this or any exercise program.The information provided on this website is for informational purposes only and is not to be used in place of medical advice or information from your healthcare provider. Neither The Peaceful Chair, the peacefulchair.com, nor any of its contributors shall be held liable for any improper or incorrect use of the information described and/or contained herein and assumes no responsibility for anyone’s use of the information contained in any links, videos, or any content on this website.
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