If going to a gym is not your thing, stay fit the old fashioned way: walk. Senior adults who choose walking as a form of daily exercise realize benefits ranging from improved heart and breathing endurance, to improvements in balance that can reduce chances of a fall.
Ramping Up
Just like any other form of exercise, if you are not used to walking daily, start slowly. Even if you have been a regular walker, don't add additional miles to your routine all at once. Instead, add a few minutes to your daily route or add a few steps each day until you get to a daily goal of walking at least 30 minutes. If you get too tired, break up your walks so that you exercise 15 minutes twice a day. Doing too much too soon may result in knee or back injuries that can create quite a set-back. If you are not already a walker, you might try yoga, swimming or strengthening exercises to get you in shape for daily walking--15 minutes of yoga followed by 15 minutes of walking is a great way to start. You should always stretch before and after a walk. Stretching may help you avoid straining or pulling muscles that are not in shape.
Keeping it Going
After you have established a daily routine of walking, vary your route so that you don't become bored. Wear comfortable clothes and a good pair of sneakers. Walking in calm, quite areas will help you concentrate on any physical precautions that require your attention while walking. If you have had balance problems or have a history of falling, try not to walk in areas that have many distractions. A walk downtown may be interesting but dangerous if you must pay attention to traffic, the condition of the sidewalk, others rushing by and car noises. A better choice might be to walk around the perimeter of a park so that your attention is not so divided. Parks often have benches, offering you a place to rest as you build your endurance.
Walking your pet is a very good way to keep things interesting and fun. Your dog will likely remind and motivate you to keep up a consistent routine. However, you might want to go it alone when getting started in order to be sure you have a good route that will be safe and comfortable for you both.
Safety Tips
Take off on your walks well prepared. Grab some water before you leave the house. You might consider a "fanny pack" to keep your hands free while walking. Water and your cell phone can help if you get tired when you are far from home and need a rest or need to call for someone to check on you. Try to schedule your walks when you know someone else is available to answer your call. Pre-program emergency numbers into your phone (grandkids are great for this!). You may never need to call someone, but the security of having that option at your fingertips is another way to help you relax and enjoy your walk. Make a call if you experience any chest pain, feel dizzy or become short of breath while walking.
While there are many music players and radios made for use during exercise, take care with these devices when walking. Accidents can happen if you are not alert to traffic because you cannot hear above the music.
Start Walking!
Any form of exercise that increases your heart rate and breathing for a period of time is a form of endurance training. Walking is a great, low-cost choice. Walking can cheer you up, keep you fit and reduce risks of heart disease, diabetes, obesity and osteoporosis. It's never too late to get started on this easy form of exercise!
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