By Rita La Rosa Loud, B.S.
Why you should walk
Among its numerous benefits, walking is easy, effective, and enjoyable. It is an activity that increases endorphins, helps to reduce fat, expend calories, and especially strengthen and condition the cardiorespiratory system (heart, lungs). Whether an apparently healthy senior or you require a walking aid, not only can you saunter just about anywhere or anytime, but there’s also a variety of ways to engage in normal, even specific walking routines – stroll, uphill climbing, stair climbing, interval walking (alternating slower speed with faster speed), or hiking.
Certainly, all activity is valuable. Nevertheless, I regard walking as a stepping stone complementing standard fitness programs like resistance training, stretching, and aerobic exercise. Resistance exercise builds muscle strength, bone density, and core musculature. Flexibility exercise improves posture, and aerobic exercise enhances the cardiovascular system. These fitness components develop balance, reduce fall risk, and equip seniors for various walking challenges.
Walking with a buddy
Start by pairing up. Invite a friend, co-worker, neighbor, family member, perhaps a grandchild to go for a leisurely walk with you. Having someone to go for a stroll with, even for just 10 minutes around the block, a park, by the beach, or a shopping mall is mutually motivating, socially gratifying as well as physically energizing and mentally calming. You will feel happier and healthier, plus it will keep you accountable, especially worry-free, and my friend, that positive frame of mind can last for hours.
Walking with a pet
Hoofing it (pun intended) with a pet, a little walking buddy, for 30 minutes, results in – according to research – a colossal 85% energy rush. Not to mention walking a dog amidst nature’s foliage and fresh air uplifts your disposition in just five minutes. Also, walking outdoors helps exercise your muscles as you move up and down hills.
Using a walking stick; Using a cane
Putting one foot in front of the other isn’t just for the able-bodied. Mature adults who experience posture issues such as forward head lean, an unstable gait because of uneven hips, or unsteadiness resulting from balance and stability concerns, may require support while out on a jaunt. Practice walking for brief intervals on level surfaces offered at local YMCAs or community track. Utilize a walking stick or cane and if appropriate, an upright walker (preferably) to walk more safely and effectively and build musculoskeletal strength with resistance exercises.
30-minute sample walking workout
With any walking program, one must warm up and cool down. Above all, bring a water bottle. The first 3-5 minutes should be at an easy pace (light effort). The following 3-5 minutes, go for a brisk walk (moderate effort). Next, pick up your speed (high effort) for a challenging 3-5 minutes. Then, cool down at the same intensity as your warmup for the last 3–5 minutes to complete your walking workout.
To prepare for your walking adventure, consider the adult group fitness program at the Wayne Westcott, Ph.D. Center for Health and Fitness at Quincy College for resistance exercise, aerobics, flexibility, functional training. The center is located at Presidents Place, 1250 Hancock Street; call 617-405-5978 to tour, inquire about complimentary training, or obtain registration procedures. Street parking is available; a parking garage is next to the building.
About the Author: Rita La Rosa Loud holds a B.S. in Exercise Physiology with additional education in Sports Medicine and Athletic Training. She is NASM Certified and has been actively involved in the fitness industry for more than 35 years. She is also an author and writes fitness-related articles for various publications. Currently, she is a fitness researcher and directs the Wayne Westcott, Ph.D. Center for Health and Fitness at Quincy College. She can be reached at 617-405-5978 or by email at Rita.larosaloud@quincycollege.edu.
