Walking for Health
By Sherril Steele-Carlin
One of the best ways for seniors to get much-needed exercise is to simply take a walk! However, if you're not used to walking, or you're out of shape, you need to build up your muscles and your stamina before you embark on any long walks. Here are some of the things you can do to pepare yourself for walking.
Getting Ready
If you plan to walk for 30 minutes or more, it's a good idea to eat a low-fat, high carbohydrate, moderate protein meal, such as oatmeal, cereal with milk, yogurt and fruit, or toast and juice. Also, you should pay attention to your posture, and keep your back straight, which will make walking easier. Swing your arms when you walk, because swinging your arms adds effort to your walk, and helps the entire body benefit. Keep your stride strong, and take medium steps for maximum efficiency. If you need to build up your stamina, only walk a short distance at first, but try to add distance to your walk every day.
Walk Often
Once you've built up your stamina, it is a good idea to walk at least three to five times a week, for at least 30 minutes per walk. As you become more accustomed to walking, you can also build up your speed by taking longer strides. However, about three miles an hour is a good speed to work for, leave faster walking to the younger set!
Benefits
The benefits of a walking program are many. First, it can help you lose weight and tone up muscle, which is good for just about anyone. Walking is an aerobic activity, so it can lead to better health, and a healthier heart, too. Walking is also an enjoyable activity for a group, and joining a walking group can keep you motivated. Many groups meet at malls or other indoor locations when the weather is nasty, so they can keep on walking through every season.
Plus, did you know that if you walk or get some other form of exercise within 30 minutes of eating a meal, you burn twice as many calories? There's a great incentive for walking to that local restaurant!
What you Need
Walking is really a free form of exercise, and you can do it at just about any time of the year. You can begin with no equipment, but it's a good idea to invest in a comfortable pair of walking shoes that give good support and will last for a while. If your feet are aching, you won't enjoy your walk, and neither will your back and body.
Walking is an inexpensive and enduring form of exercise that can really benefit seniors. As with all exercise programs, check with your doctor before you begin. Then, enjoy your daily walks!