One of the best (and easiest) things a senior can do to help maintain good health is go for a brisk walk. No special skill or instruction is needed; it takes little time and poses little risk of injury. Enjoying a 30-minute walk 3-5 times per week provides seniors with many health benefits. These include:
Improves heart health
Walking is great for the cardiovascular system. It:
- Increases the heart rate, which strengthens the heart muscles
- Improves blood circulation
- Decreases the risk of heart disease, stroke, high blood pressure, and atherosclerosis (fatty build-up in the blood vessels)
Walking is also beneficial for seniors who already have heart disease. Paired with healthy eating habits, it improves their prognosis.
Helps with weight management
Walking enables seniors to burn calories and reduce unwanted belly fat. Seniors who walk, eat healthily and have healthy lifestyle habits get the most weight management benefit from walking.
Boosts the immune system
Walking increases the number of white blood cells in the body, which helps seniors fight off infections and prevent diseases. As a result, seniors who walk for 20 minutes per day, five days a week, experience fewer sick days and less severe symptoms when they don’t feel well.
Prevents and reduces arthritis pain
Walking reduces inflammation and stiffness by lubricating hip and knee joints. In addition, it strengthens muscles around those joints, which reduces the strain placed on them. It’s also beneficial for older adults with aching or stiffness in the ankles or feet.
Boosts mood
Walking stimulates the release of chemicals in the brain that regulate mood. Neurotransmitters such as endorphins, serotonin, dopamine, and norepinephrine relieve stress and boost a senior’s overall sense of well-being. It also keeps seniors focused on their body’s movements and the environment where their walking, which distracts them from upsetting thoughts.
Reduces the risk of chronic diseases
In addition to helping with heart health, walking also helps protect seniors from:
- Dementia
- Depression
- Obesity
- Colon cancer
- Peripheral artery disease
The American Diabetes Association says walking effectively lowers blood sugar levels and the overall risk of developing diabetes.
Improves sleep quality
Many seniors have trouble falling and staying asleep. Walking dramatically enhances sleep quality, especially for seniors who walk regularly. It also helps reduce their risk of developing sleep disorders like sleep apnea or restless leg syndrome.
How to Get a Senior Started Walking for Exercise
Here are some tips to make sure your senior loved one finds walking to be an enjoyable activity and is beneficial for their health:
Doctor’s Visit
Have them visit with their doctor before beginning to walk regularly. The doctor can help determine their current fitness level and recommend how often and how long they should walk.
Start small
Walk around the block for several weeks before adding blocks or miles to their walks.
Start slow
Begin with a good pace but avoid having them overexert themselves. Adjust speed based on how their body responds.
Safety first
Check the weather before going out and ensure they wear sunblock and suitable clothing and shoes. Choose routes with less vehicle traffic and more shade.
Walk with them
Inviting your senior loved one to walk will motivate them and enrich your relationship.
The caregivers at Assisting Hands Home Care serving Bedford and the greater Boston Northwest area enjoy being a companion to the seniors they care for and taking walks with them. Our caregivers are safety-conscious and are trained to keep our clients healthy and happy at home. Contact us today to learn more about our home care services. If you’re a caregiver, learn about the benefits of joining our team of heroes and apply today for our open positions here.
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