Healthy Walking for Older Adults

Joyce Remy, IlluminAge Communications Partners

One of the best and easiest activities is brisk walking. So, let's get ready, get set, and go...walking!

Ready!

Clothes—Wear comfortable, light-weight, loose-fitting clothes. Dress for the weather! Natural cotton fibers are best; layer cotton under wool in cool weather.  A hat and gloves are especially important on cold or rainy days.

Shoes—Again, comfort is key! Casual shoes with rubber or crepe soles are recommended, with a laced shoe offering the best support for your feet. A good walking shoe should include:

• proper fit
• flexibility
• arch support
• elevated heel of 1/2 inch as a cushion
• leather or nylon mesh upper to allow for breathing

Feet. Before lacing up those walking shoes, check your feet:

• Keep toenails properly trimmed
• Avoid tight-fitting socks
• Wear cotton socks
• Use protective material for corns and calluses
• See a podiatrist if your feet hurt.

Set!

Here are some tips to get the most from your walking:

• Walk briskly enough to deepen your breathing rate and increase your heart rate.
• Focus on a tall posture, head up with shoulders back and abdomen in.
• Land on the heel of your foot. Roll forward onto the ball of your foot, then push off from your toes.
• Take even, comfortable strides.
• Allow your arms to swing freely and rhythmically.
• Be sensitive to your breathing! Take full breaths and exhale completely.

Go!

Proceed at your own level of fitness. Start with a minimum five-minute warm-up and end with a 5-10 minute cool-down. Do some stretching exercises before and after.

Now, where should you go?

Inside: malls, airports, hallways, indoor tracks

Outside: shopping areas, school tracks, public parks, college campuses, zoos.

Remember: your body responds to changes in physical activity. Always listen to your body's messages. Exercise at an increased heart rate that is comfortable, at an elevated heart rate for at least fifteen minutes, at least three times a week. A good rule of thumb is the "talk test"—if you are unable to carry on a conversation while walking, slow your pace.

Don't compare yourself to others or try to keep up with them if it is uncomfortable for you. And enjoy yourself—because that's the key to sticking to any exercise program! 

For More Information

Stepping Out is a program of the National Highway Traffic Safety Administration geared toward walking safety for mature adults.

The American Podiatric Medicine Association offers tips for selecting a good pair of walking shoes.

Give your brain a workout with this month's walking-related puzzle:"A Spring in Your Step."

© 2008 IlluminAge Communication Partners