Healthy Walking Tips for Older Adults

Health Canada tells us that 60% of older adults are inactive. But physical activity is one of the top factors in keeping us healthy as we grow older. 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. Add a hat and gloves on cold or rainy days.

Shoes—Again, comfort is key. Casual shoes with rubber or crepe soles are recommended. Laced shoes offer the best support. 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. Foot care is very important. Before lacing up those walking shoes, check your feet:

• Keep toenails properly trimmed
• Avoid tight-fitting socks; cotton socks are best 
• 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.

Remember: your body responds to changes in physical activity. Always listen to your body's messages. Exercise at a rate that is comfortable, which elevates your 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! 

Now, where should you go?

Think about safe places to walk in your community. Many walkers find that alternating between a variety of locations helps them stay motivated. Here are some ideas:

• Inside: shopping malls, hallways, indoor tracks.
• Outside: shopping areas, school tracks, public parks, college campuses, the zoo.

For More Information

Health Canada offers the "Physical Activity Guide for Older Adults," including information for seniors and family caregivers who might worry that a physical condition could make exercise unsafe.

This article is not intended to replace the advice of your doctor. Be sure to speak to your healthcare provider before beginning a fitness program.

"Walk Your Way to Better Health" Word Scramble There are all kinds of exercise opportunities for today's seniors! No matter what your loved one's physical condition, adding more activity to the daily routine promotes good health. This month's puzzle contains the scrambled names of nine popular places to walk. Download and print your own copy and give your brain a workout, too!