After retirement, many seniors reduce their daily movement by quite a bit. Most seniors don't even realize how sedentary they've become until they see some concerning numbers at their annual check-up.
We simply don't notice how much less we move when we don't head to work and walk across parking lots or up and down stairs on a daily basis. Even though pretty much everyone could stand to get out and move more, for seniors, regular exercise can make a huge difference in living a long, healthy, and independent life. One of the best ways for seniors to get back into a regular exercise routine is to start going for a daily walk of at least 20 minutes.
Walking is a very accessible exercise for most people. All you need is a decent pair of shoes to get started! While it's true that not everyone lives in an area where it is safe to walk regularly, most people live within a short distance of a park, a neighborhood with sidewalks, or even a mall.
Walking outside is typically the best way to maximize the effects of the exercise. Fresh air and sunshine have their own benefits, but changes in terrain and the need to pay attention to one's surroundings will promote strong balance and cognitive thinking skills. Outdoor walking also tends to be the most interesting, as there is always something different to look at.
If walking outdoors is not possible, indoor walking is still far more beneficial than skipping physical activity completely. If your Medicare plan comes with a gym membership, walk on a treadmill or indoor track there. Many seniors also walk around their local malls, or throughout the halls of their senior living community. For individuals who live in an apartment building, it's possible to walk the halls and take advantage of time on the stairs for a little extra activity.
Walking with friends allows seniors to multitask in all the best ways. Walking with a friend or in a small group makes for a great social opportunity, and the conversations will enhance the exercise benefits due to the changes in breathing. Most senior living communities have regularly scheduled walking groups. You may also find a walking group through your local community center, place of worship, YMCA, or by searching on social media.
If you choose to walk with a group of people you've never met before, make sure to have a live conversation with an organizer to confirm that it is a legitimate group. Also, let someone know where you will be and when you expect to return home. Walking groups may also be combined with other activities, such as birdwatching or nature exploration. Check out nearby parks, including your State Park system, to join seasonal guided hikes for a nice change of scenery.
Walking is also a fun way to connect with family. Invite your adult children or your grandchildren to spend time with you on a walk. Bargain with the kids that there will be some time for the playground if they hit the walking path with you at your local park.
According to the Mayo Clinic, walking as a regular exercise is extremely healthy. While they suggest a brisk walk for the best results, everyone is encouraged to simply get started at whatever level of ability they have. Walking easily improves over time with a good routine.
A few of the health benefits of walking include:
A University of Cambridge study published in 2015 found that just a 20-minute well-paced walk per day could prevent premature death by between 16 and 30%! Just this amount of walking moves an individual from a sedentary lifestyle to one of moderate activity.
When regular walkers also maintain a healthy diet, sleep habits, and regular doctor visits, they often notice exponential health benefits. Walking is a nearly perfect way to ensure that your retirement lifestyle is one that you thoroughly enjoy.
If you are wanting to start a new regular walking regimen, make an appointment to see, or discuss it with your primary physician or health care provider. If you struggle with any joint or muscle pain during or after walking, or develop any new physical symptoms, report it to your doctor. Sometimes, it's a simple fix of getting fitted for the right shoes, adding orthotics, or using a brace. Other times, there may be a more serious health issue that should be addressed.