Walking is one of the simplest yet most effective ways to boost physical and mental wellbeing, especially for older adults. Whether you’re an experienced walker or just starting out, incorporating regular walks into your routine can bring a wealth of benefits – enhancing mobility, improving heart health and boosting mood.
With National Walking Month fast approaching, we take a closer look at the benefits of walking for older adults and some tips and tricks to stay on track.
The power of walking: why it’s never too late to start
Walking has a broad range of health benefits and is a great way to keep physically and mentally fit, especially as we age:
- Physical health benefits: Walking is often underrated, but it’s one of the most accessible forms of exercise. Unlike high impact activities, it’s gentle on the joints, can reduce the risk of chronic illnesses, and keeps muscles engaged without excessive strain. Studies have shown that regular walking can also lower blood pressure, improve balance and even support cognitive health.
- Mental health benefits: More than just a physical activity, walking is a mental refresh. A brisk stroll in the fresh air can clear your mind, boost your mood and reduce stress and anxiety. For older adults, this simple habit can also serve as a social activity, whether it’s joining a local walking group, catching up with a friend or simply exchanging smiles with fellow walkers in the park.
Find your walking rhythm: consistency is key
The beauty of walking is that there is no right or wrong way to do it – what matters most is consistency. If you’re new to walking or haven’t been active for a while, start small. A 10-minute walk around the block can be just as beneficial as a longer stroll if done regularly. Gradually increase your duration and pace as your confidence grows.
Aim for at least 150 minutes of moderate exercise per week, as recommended by health experts. This can be broken down into 30-minute walks five times a week, or shorter walks spread throughout the day. The key is to listen to your body – some days, you might feel like walking further, while on others, a gentle meander will do just fine.
Tips to stay on the right track
Many of us enjoy a stroll but it’s easy to revert back to old habits or choose not to venture outside, especially if the weather is poor. To keep you motivated, try the following:
- Explore new walking routes: Routine is comforting, but changing up your walking route can make your daily stroll more engaging. Discover local parks, scenic riverside paths, or nearby countryside trails, many of which are designed with accessibility in mind. National Trust sites and local nature reserves often have well-maintained paths suitable for all abilities. If you prefer urban walks, consider exploring heritage trails, public gardens or pedestrian-friendly high streets. Many towns and cities have walking maps available online, helping you find routes that suit your fitness level.
- Keep track of your steps: For those who enjoy a bit of motivation, using a step tracker or walking app can add a fun challenge, allowing you to set goals and track progress over time.
- Make it social: Walking doesn’t have to be a solo journey. Many communities offer walking groups tailored for older adults, providing both exercise and social interaction. Joining a group can turn your daily walk into a regular social event, offering companionship and motivation to keep going. Even if you prefer walking alone, consider scheduling walks with a friend or family member once a week. It’s a great way to catch up while staying active. If mobility is a concern, seated walking exercises at home can also be a great way to maintain movement and circulation.
Make walking a habit beyond National Walking Month
While National Walking Month in May is the perfect time to put your best foot forward, the goal is to build a habit that lasts all year round. The more enjoyable you make your walks, the easier they’ll become. Choose routes that inspire you, listen to music or an audiobook, and most importantly, walk at your own pace.
Remember, every step counts. Whether it’s a short stroll to the shops, a morning walk in the park or an afternoon spent wandering through nature, walking is one of the best gifts you can give yourself. So, lace up your shoes, take a deep breath, and step into a healthier, happier you – one walk at a time.
Difficulty walking? Refer yourself for an assessment with PhysioWakefield
If you live in Wakefield and are experiencing difficulty or aches and pains while walking, you can refer yourself for an assessment by an experienced physiotherapist without the need for a referral from your GP. Simply visit Physiotherapy Self-Referral – Physio Wakefield to find out more.