Senior Living News

Walking Advantages for Older Adults

The Centers for Disease Control and Prevention (CDC) recommends 150 minutes of moderate-intensity weekly exercise. That works out to about 20 minutes every day or 30 minutes five times a week. Moderate intensity differs for each person but should result in an increased heart rate and some perspiration. So, unless you’re a former world-class athlete, brisk walking should do the trick. Walking meets the CDC’s recommended requirements and provides health benefits.

Improved Sleep Habits

If you’re having difficulty getting to sleep or staying asleep at night, give walking a try. Research has found that regular exercise helps you fall asleep and creates a better quality of sleep. That’s a win-win situation for seniors.

If you’re worried that walking later in the day might keep you up, experiment with various times. Try a brisk walk after breakfast or lunch or just before dinner. The key is discovering what works for you.

Enhanced Memory

Evidence shows that exercise, including walking, can help improve brain function and combat mild cognitive impairment in seniors. One study in Maryland focused on adults aged 71 to 85. The participants walked 4 days a week, and cognitive improvement was noted after 12 weeks. The adults had better recall, and communication between brain lobes was stronger.

Reduced Anxiety

Exercise can decrease tension and improve your mood. Plus, research has shown that the effect can last for hours afterward. Simply making walking a regular part of your day can help reduce your chances of developing depression or an anxiety disorder.

And when you combine exercise with nature, you get a double bonus. Looking at trees and flowers, listening to birds and feeling the breeze can improve your mental health, too. A 2019 study found that interacting with nature brings cognitive benefits. That means better working memory and an improved ability to concentrate.

Increased Balance and Strength

Walking is a weight-bearing movement, so you receive strength and balance benefits. Falls are among the greatest threats for senior adults, causing pain, injury and lengthy rehab. Studies among community-dwelling seniors found evidence that walking reduced falls as much or more than balance training alone.

Walking Areas in Creve Coeur, Missouri

Walking is also one of the easiest exercises to perform on a regular basis. Autumn View Gardens Creve Coeur has communal rooms and halls for you to stroll and outside areas to roam. You can also explore local parks like the following, especially during Missouri’s milder months of April through October.

• Stacy Park: 7 minutes by car, features public restrooms, a wheelchair-accessible entrance and a paved walking path.
• Wild Acres: 7 minutes by car, offers a more woodsy setting with a paved walking trail, a small pond and a composite restroom.
• Creve Coeur Park: 11 minutes by car, is the largest of the nearby parks, with several trails, many of them paved. The park also has an interpretive trail around the lake. Restrooms are available.

Create a Walking Habit With These 7 Tips

While walking is an easy way to improve your health, following the guidelines below can ensure the practice remains safe and convenient.

1. Check with your doctor before starting any new exercise. They can advise you on how far and how brisk your walks should be and discuss safety precautions.
2. Wear comfortable, supportive walking shoes and socks. Everyone’s feet are different, so take the time to find the right pair for you. Factors to consider when choosing shoes include width, support, shoe weight and the ease of putting them on.
3. Walking is more fun with a friend or two. See if you can start a walking group to meet once or twice a week. Of course, it’s great to walk alone, too, enjoying daily meditation with God and reflecting on his glory. For safety’s sake, if you plan to walk alone, make sure someone knows where you are.
4. Missouri summers can be hot and humid, and heated air in the winter can be drying. Make sure you stay hydrated during walks.
5. If you need a device for walking assistance, such as a cane or walker, remember to bring it along and use it correctly.
6. Just like any new activity, start slow. Going from no walks to 30 minutes could be unwise. Even 2 minutes of walking can produce benefits if you do it regularly. Eventually, you might move up to 3 minutes and then 4.
7. Always consider your environment when walking. Even indoors, you might become overheated when exercising. Wearing layers that you can remove is a smart strategy. Outdoor walking may involve wind, sudden rain and sun. Wear sunscreen or hats and continue the layered look to ensure you’re prepared.

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