The Benefits of Walking for Older Adults

When it comes to exercises for older adults, walking is one of the best ways to stay fit. According to the Centers for Disease Control and Prevention (CDC), adults over 65 need at least 150 minutes a week of moderate-intensity activity, and brisk walking fits the bill.

But did you know walking has also been shown to boost cognitive function? Research conducted by Dr. Charles Hillman at the University of Illinois found that a 20-minute walk significantly improved academic performance among children.

While this evaluation was carried out on elementary school students, a 2021 study focused exclusively on older adults. Participants who completed six months of aerobic walking demonstrated greater improvements in memory and other brain functions compared with those who practiced non-aerobic exercises.

At all stages of our lives, walking can play an essential role in the functioning of our brains. 

4 More Reasons Why Walking Is Great for Older Adults

1. 1. Cardiovascular Health
   Aerobic exercise such as walking improves your heart and lung function. Studies show that walking the recommended 150 minutes each week cuts the risk of coronary heart disease by 19%. It also helps prevent strokes, lowers blood pressure and reduces the likelihood of blood clots.
2. 2. Weight Management
   Regular walks help you maintain a healthy weight. According to the CDC, a 154-pound person will typically burn 280 calories an hour walking at 3.5 mph. To work off additional calories, add a hill to your route or include short bursts of power walking, speeding up significantly for 10 to 15 seconds every few minutes.
3. 3. Joint Health
   Because walking is a low-impact activity that is gentle on your joints, it can be a fantastic way to ease symptoms of conditions such as knee arthritis. Increased blood flow reduces inflammation and swelling around the knee. You will also benefit from improved muscle strength, which in turn supports the joints and helps with overall mobility.
4. 4. Mental Health
   Going for a walk lowers levels of stress hormones and stimulates the release of endorphins, which lift your mood and act as a natural painkiller. Combined with the satisfaction that comes from feeling fitter and more energized, this can help combat anxiety and depression.

Getting Started with Walking

For older adults new to regular walking, here are a few tips to get you going:

• Wear comfortable shoes. There is no need to invest in high-tech footwear—a good pair of well-fitting sneakers is usually all you need. If you have foot problems, ask your podiatrist for advice.
• Don’t let a cane or walker put you off. A mobility device offers you additional support while you walk, improving your balance and reducing stress on your knees, hips and back. Hiking poles can also keep you steady.
• Pace yourself. Start small, walking five or 10 minutes each day (or even two or three times a week), then gradually work up to 30 minutes per day, five days a week. 
• Walk with friends. Heading out on a group stroll helps motivate you and keeps you connected socially. While exercising regularly has been shown to reduce cognitive decline, group exercise is even more beneficial.

Staying active means more time having fun with your loved ones, whether it’s playing in the park with your grandchildren or going for a hike with your adult kids. Reach out to us today to find out how Fellowship Connected Living can help you live a vibrant, healthy life and stay connected with your family.