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Walking and Wellness: Never Too Late


As we age, maintaining physical activity becomes increasingly important for overall health and well-being. Walking offers a simple yet effective way for older adults to stay active, enhance their mobility and improve their quality of life. Despite its many benefits, older adults often face barriers to walking regularly. This blog post explores the significance of walking for older adults, the challenges they may encounter, and practical tips to incorporate more walking into their daily routines.


The Benefits of Walking for Elderly People


Walking is one of the most accessible forms of exercise and the NHS recommends a brisk 10 minute walk a day as part of 150 minutes of weekly exercise. As well as helping to maintain a healthy heart, walking enhances muscle strength and bone density and is proven to boost mental health. Sustained independence in later life is linked to better mental health, and walking is key in helping older adults maintain their mobility, making daily tasks easier and reducing reliance on others.


The studies which demonstrate how important walking is in older age are numerous – physical activity has been proven to reduce the risk of developing some cancers, including bowel, breast and womb cancer. Physical activity also reduces your risk of Type 2 diabetes – a disease 4.7 million adults live with in the UK.


In addition to these benefits, walking has been linked to improved cognitive function. It can help delay the onset of dementia and other cognitive impairments, providing a critical boost to brain health.



The Barriers


People are often put off exercise, thinking that it needs to be strenuous to do good, but this isn’t the case. Age UK recommends over 65s do 30 minutes of moderate-intensity activity each day. Walking counts as a moderate-intensity activity!


Despite these clear benefits, older adults often face obstacles that can deter them from walking regularly. The British Geriatrics Society (BGS) has highlighted two primary concerns for senior adults: fear and function. Many older adults fear falling – according to the BGS, the perception of physical frailty and the fear of seriously injuring oneself prevents them from walking regularly. Ironically, as studies show, not participating in any physical activity means an older adult is far more likely to injure themselves seriously (due to being generally unhealthy). The BGS recently reported on a trial which included more than 1,600 men and women aged 70-89. None exercised regularly and all were relatively frail. Half were randomly assigned to an exercise programme that included daily walking, and the other took part in education workshops that only involved gentle stretching routines. After two and a half years, the volunteers in the walking group were 28% less likely to have become disabled, compared to those in the education group.


Physical limitations, such as arthritis, joint pain or reduced muscle strength can also make walking difficult and uncomfortable, and it’s important to note that walking isn’t straightforward and easy for everyone. However, it’s also true that sometimes these pains can only be improved and managed through gentle physical activity.



Tips and Tricks to Become a Regular Walker for Elderly People


To help older adults enjoy the benefits of walking, we have collected the following tips and advice from Age UK and Harvard Health:


  • Start small - Begin with short walks and gradually increase the distance and duration as confidence and fitness improve. Even a few minutes of walking each day can make a difference!

  • Wear supportive footwear - Invest in comfortable, well-fitting shoes with good support to make walking more enjoyable and reduce the risk of injury.

  • Find safe routes - Choose well-lit, even surfaces for walking to minimise the risk of trips and falls

  • Make it a social occasion! Walk with a companion and encourage each other to meet regularly

  • Incorporate walking into daily routines - Make walking a part of daily activities, such as walking to the local shop, taking the stairs instead of the escalator or lift, or parking slightly further away from destinations

  • Don’t be shy to use a walking aid - Walking sticks or frames can provide additional support and stability for those who need it, helping to alleviate the fear of falling


Walking is a powerful tool for enhancing the wellness and independence of older adults, so let’s encourage ourselves and each other to get out and about more often!


Author Bio: Chania Fox is a freelance writer with experience in publishing and copywriting. Chania has previously worked for Linen Press, the UK's leading independent female publishing press, as well as working as a copywriter for a global design consultancy with high-profile international clients. She is also available on Linkedin.

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