Mark your calendars because National Walking Day is coming up the first Wednesday in April! Promoted by the American Heart Association, this holiday encourages people of all ages to increase their physical activity and improve their heart health.
Walking is one of the best exercises for seniors because it’s free, easy to do, and comes with a long list of health benefits. Plus, it’s a great excuse to get outside and enjoy the spring air! Keep reading to learn about the key senior health benefits of walking as well as some active aging tips like where to walk and how to stay safe when walking.
Health Benefits of Senior Walking
We often take walking for granted, but it can actually be a powerhouse workout. Walking is one of the best forms of senior fitness, offering incredible benefits for your body, mind, and even your social life.
Physical Benefits of Senior Walking
- Supports heart health: Walking regularly can help lower blood pressure, reduce bad cholesterol, and improve circulation, all of which contribute to a healthier heart.
- Enhances mobility and balance: Walking helps strengthen muscles and bones, which helps reduce the risk of falls and fractures.
- Aids in weight management: A brisk 30-minute walk can burn around 150 calories, helping maintain a healthy weight and metabolism.
- Improves active aging: Walking 6,000 steps per day has been associated with a lower risk of developing functional limitations associated with aging.
Mental Benefits of Senior Walking
- Boosts mood and reduces stress: Walking releases endorphins, the brain’s natural mood boosters, which helps reduce anxiety and depression.
- Enhances cognitive function: Studies show that a senior fitness walking routine may help improve memory and slow cognitive decline.
- Promotes better sleep: A daily stroll can help regulate sleep cycles and improve sleep quality, which is critical for overall senior health.
Social Benefits of Senior Walking
- Encourages community interaction: Walking with friends or joining a walking group keeps you connected and engaged, which helps reduce feelings of loneliness and isolation.
- Provides opportunities for exploration: Walking in new areas can stimulate curiosity and a sense of adventure, which can make life feel more exciting and enjoyable.
- Strengthens family bonds: Walking with loved ones is a healthy and fun way to spend quality time together.
Where Seniors Can Walk
Incorporating senior fitness into your routine doesn’t have to feel daunting. Walking is one of the best exercises for seniors because you can do it anywhere and anytime, making active aging a part of your daily life.
1. Neighborhood Walks
A daily walk around the block or on a nearby scenic trail is a fantastic way to get your steps in and promote senior fitness. If you live in a safe area, all you need to do is walk right outside your front door! You’ll get to greet your neighbors and stay active in your neighborhood, which is a fantastic way to stay social and engaged in the community.
2. Local Parks
Along with the senior health benefits of walking, walking in nature is especially good for your health. Studies show being in green space activates the parasympathetic nervous system, which is the system that “turns off” stress and anxiety. Walking in nature reduces stress, improves mood, and may even reduce chronic inflammation that contributes to chronic disease. Plus, many town parks have designated, well-lit walking paths with benches for resting, making it a convenient and safe option for senior fitness.
Need a ride to a local park? GoGo Rides will take you from your home to the park (and back) safely and conveniently. And GoGoGuardians are always monitoring your ride, so you can feel confident that someone’s watching your back.
3. Malls
No need to let bad weather stop you from pursuing your active aging goals. Malls provide a safe, climate-controlled environment for walking. Many malls even open early for senior walking groups to get going before the crowds hit.
If transportation to the mall is a concern, call GoGoGrandparent. We’ll arrange a ride from your house to the mall so you can enjoy your walk stress-free without worrying about how to get there.
4. Walking Clubs
Joining a walking club is a great way to stay motivated, hit your senior fitness goals, and make new friends. Walking clubs often meet at malls, parks, or nature trails – and sometimes they even travel to new places together! Check local rec centers, gyms, senior centers, or library bulletin boards to find senior walking groups near you.
5. Indoor Senior Walking Workouts
If you can’t get outside or you’d rather start your walking journey from the comfort of your home, no problem! You can find tons of fantastic walking workout videos on YouTube, specifically for seniors. Search for “indoor walking workouts for seniors” on Youtube.com to find videos tailored to your fitness level.
Senior Walking Safety Tips
Walking is a fantastic way to stay active, but like any form of exercise, it’s important to do it safely. Whether you’re taking a leisurely stroll around the block or aiming for a more structured senior walking routine, taking a few safety precautions will ensure you get the most out of your walks without concern. Here are some tips to help you walk safely and confidently:
1. Stretch First
Gentle warm-up stretches help prevent injuries and improve flexibility. Try arm circles, toe touches, and ankle rolls before starting your walk to limber up before your exercise.
2. Stay Hydrated
Hydration is key for active aging. Carry a water bottle and take small sips before, during, and after your walk to make sure you don’t get dehydrated.
3. Wear Proper Footwear
Supportive, cushioned senior walking shoes with good arch support will keep your feet comfortable and your joints cushioned while walking,
4. Choose the Right Distance
The CDC recommends that older adults aim for at least 150 minutes of moderate exercise per week. That’s about 30 minutes of brisk walking, five days a week.
But that doesn’t mean you should immediately start walking 30 minutes every day if you’re new to it. If you’re a beginner, start with 5-10 minutes of gentle walking and gradually build up to more time, more distance, or a quicker speed.
If you want to work toward a step goal, the NIH recommends that healthy seniors aim for 6,000 to 10,000 steps per day. A 2022 study found that walking 6,000 to 8,000 steps per day can help lower mortality risks for adults 60 and older, and a 2023 study confirmed that walking 6,000 to 9,000 steps per day lowers risk of cardiovascular disease.
5. Set a Comfortable Pace
Choose a pace that’s comfortable for your body. If anything feels sore as you’re walking, you may want to slow down. If you’re feeling good, a brisk but comfortable pace is ideal. Use the “talk test” to find your perfect pace – you should be able to hold a conversation but not sing.
6. Increase Endurance Slowly
Don’t push too hard, too fast. Gradually increase your walking time and speed each week to build stamina and prevent injury. Slow and steady wins the race!
7. Be Mindful of Weather Conditions
Weather can have a big impact on your senior fitness routine, so it’s important to plan accordingly.
- Hot days: Walk in the morning or evening to avoid extreme heat. Wear light, breathable clothing, and always bring a water bottle to stay hydrated. A hat and sunscreen can help protect you from sunburn and overheating.
- Cold days: Layer up to stay warm, and add extra protection on extremities like hands, feet, and ears. Wear moisture-wicking socks to prevent frostbite and use gloves and a hat to retain heat. When it’s cold outside, consider walking indoors at a mall, gym, or in your living room instead.
- Rainy days: Try to avoid walking outside on rainy days. Instead, consider an indoor walking routine or use GoGo Rides to get to the mall to enjoy a walk with friends.
Walking for Senior Fitness
Walking is one of the best exercises for seniors – it’s low-impact, enjoyable, and beneficial for your mind, body, and social life. From strolling through the park to pacing the mall to marching along with a YouTube workout, every step you take supports active aging and senior fitness. So this National Walking Day, challenge yourself to add a little more movement into your daily routine.
Need a ride to your favorite walking spot? GoGo Rides can help.bWe make transportation easy and accessible for seniors. Learn more about GoGo Rides here to see how we can help support your senior health journey.
