Staying active in later years doesn’t need to be complicated or expensive. One of the most effective and positive activities to stay physically healthy is walking.

Walking has many benefits at any age, but particularly in older adults. It is associated with improved cognition and mental health, better and more confident mobility, and assists in maintaining independence in daily life.

A thirty-minute walk each day is enough to meet the recommended physical activity for older adults to help maintain heart, lung and circulation health and improve overall fitness.

It is also an activity that can be enjoyed with others, making a daily walk in the park or around the neighbourhood an accessible way to remain socially connected and engaged.

With little cost involved and minimal equipment required, it remains one of the more accessible activities. The most important benefits of a brisk daily walk include:

Heart health
Walking for 30 minutes a day, or more, can lower the risk of heart disease by up to 35% and increase the protection of developing cardiovascular disease. Evidence supports that walking approximately 30 minutes a day, at least 5 days a week, can help reduce the risk of coronary heart disease and stroke and can lower blood pressure.

Promote healthy weight
Maintaining a healthy weight is important at any stage, particularly in later years. Weight gain in ageing is linked to a higher number of comorbidities, in particular health conditions that can eventuate from gain around the abdomen. A daily walk will increase energy expenditure and, when combined with an appropriate eating plan, will help to utilise more stored fuels in the body and reduce body weight.

Support healthy bones and strengthen muscles and joints
Walking effectively puts positive strain and effort on the body, helping to promote healthy bones, muscular strength, and joint health. The depletion of skeletal muscle is associated with ageing, usually by reduced activity, which can lead to a change in body composition and an increase in body fat.

Likewise, bone density can decrease, and joints can become compromised through stiffness and depletion of cartilage. Walking has been shown to help maintain important muscular strength, joint flexibility and bone health required for ongoing mobility throughout ageing years.

Cognitive and mental health
While the physical benefits might lead us to walking, the cognitive and mental health benefits can stimulate the motivation to continue. Walking is correlated to improved memory, lower levels of depression and anxiety, and perceived better all-round feelings. Studies have shown that walking can prevent cognitive decline and the onset of dementia, even leading to improvements in cognition after more prolonged bouts.

Stay socially connected, curious and engaged with the community
Walking with a friend is a powerful way to instil a new habit while also enjoying the social company. Maintaining social connection during ageing is important for mental wellbeing and preventing the onset of depression or anxiety. Read more about overcoming social isolation in our previous blog here.

Walking with one friend could grow into two, three and even into a group of like-minded locals. Once out in the neighbourhood, walking through streets or nearby parks can help to promote ongoing curiosity and engagement. Next time, suggest a walk around a local park and try new routes to stay curious instead of meeting a friend for a coffee.

How best to get started
It’s important to discuss any changes to daily physical activity habits with a medical specialist first to ensure it’s safe. A walking routine doesn’t have to be complicated, but these recommendations can help to make it more enjoyable and safer.

Equipment:

• Ensure you have well-fitted walking shoes that provide appropriate support and comfort. Speak to your doctor or podiatrist if you have any concerns.
• Consider using walking sticks to help improve your gait and pace and to provide a prop for security when needed.
• Take a light backpack to carry water, a mobile phone, and a light snack. It’s also handy if you need to remove layers.

Keep the body safe:

• Undertaking a few dynamic stretches is recommended before starting a walk – include leg swings, a spinal twist, spinal flexion and extension and rolling the shoulders, neck and wrists. Any other movement that feels pleasant, add it to the routine!
• Longer passive stretches are recommended when the walk is completed, including calves, hamstrings and quadriceps, shoulders and upper arms, and lateral stretches to the spine.
• Make stops along the way if feeling short of breath or lightheaded. While persistence can help us achieve new goals, pushing through when it’s not safe can be dangerous.

Plan:

• Take a mobile phone with you and make sure the battery is fully charged.
• Map your walk using Google Maps or Map My Walk on your smartphone. Apps like these can also assist with information on distances, steps counts and changes in road conditions.
• Let family, a friend or neighbour know of your plans, checking in with them on where you’re going and when you expect to be home.
• Check the weather, especially UV levels and pending changes like storms.
• Have a backup plan in place in case walking home becomes challenging, such as a taxi or Uber app on your smartphone, or information on local public transport and a readiness to buy a ticket if needed.
• Take a bottle of water (at least 500 ml) and a snack, like a piece of fruit. If out during mealtimes, plan for a proper meal break.
• If you are on any medications or recovery plans, first talk about increasing your physical activity with your medical specialist.

Joining a local walking group can help with motivation and increase the enjoyment of walking. Visit your local community centre or seniors club to see if they run walking clubs in your area or discuss with your Pearl home carer. They can find the correct information, help you plan to improve your walking activities, and even take you out walking next time they visit, kickstarting your new routine!

Find your nearest Pearl Home Care outlet here.