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Walking has numerous benefits to older persons. It can benefit your health and well-being in a variety of ways, including allowing you to live independently for longer periods of time.
Walking can:
- Strengthen your muscles.
- Help keep your weight steady.
- Lower your risk of heart disease, stroke, colon cancer and diabetes.
- Strengthen your bones, and prevent osteoporosis and osteoarthritis (regular walking could halve the number of people over 45 who fracture their hip).
- Help reduce blood pressure in some people with hypertension.
- Improve your balance and coordination, and decrease your likelihood of falling.
- Keep your joints flexible.
- Increase your confidence and mood, and help you feel better all round.
- Improve your energy levels and increase your stamina.
- Reduce anxiety or depression.
- Improve your social life – walking is a great way to get out and meet people or socialise with your friends.
Walking unassisted is one of the most reliable predictors of an individual’s ability to live independently. Older persons who exercise regularly are more likely to walk independently and accomplish tasks around the house.
Exercise does not have to be rigorous to be good for your health. In reality, the Australian Physical Activity and Sedentary Behaviour Guidelines propose that older individuals over 65 engage in 30 minutes of moderate intensity activity every day.
You can walk at a steady speed for extended periods of time, in shorter, faster bursts, or up and down hills or stairs. Everything helps.
Before you start walking for exercise
Almost every elderly person can engage in some type of exercise. But, before you start, consult your doctor about the level of activity that is appropriate for you. This is especially crucial if you haven’t exercised in a while or want to try something new and challenging.
If you have any ailments or health concerns, even if they do not appear to be serious, you should get medical advice. They can assist you in selecting appropriate activities to meet your health and fitness goals, or they can recommend you to an exercise specialist.
You might be eligible for a free preventative health check. Ask your doctor if you qualify.
Some questions you may want to ask your doctor include:
- Are there any exercises I should avoid?
- Could any illness, operation or injury I’ve had affect how I exercise?
- How can I exercise safely if I have high blood pressure, diabetes or cardiovascular disease?
- How can I increase my exercise gradually?
- How can I manage any ongoing health conditions I have (such as arthritis)?
If your doctor is concerned about a specific workout, ask about it and whether there are any alternatives.
If you experience any new symptoms after beginning physical activity, visit your doctor right immediately. New symptoms may include:
- Dizziness.
- Chest pain.
- Shortness of breath.
- Unplanned weight loss.
- Sores that won’t heal.
- Pains anywhere in your body.
Discontinue exercising until you’ve seen your doctor and worked out what is causing your symptoms.
What you will need for walking
For starters, make sure you’re wearing appropriate walking shoes. Most folks prefer comfortable sneakers. If the shoes are fresh, try them on first to ensure they fit properly and are comfortable.
If you have foot problems or need guidance on the right footwear for you, consult your doctor or podiatrist. They can help you get started and stay on track with your walking program.
If you use a cane or walker, don’t let that stop you. These can help enhance your balance and reduce the pressure on your joints, making it easier to get around.
If you need assistance but do not have a cane or walker, consult your doctor or a physiotherapist. Remember that all walking aids require adjustments and should be properly maintained. So consult a professional to ensure you have the appropriate fit and anything else you may require.
