As the warm weather arrives in July, it's the perfect time for seniors to start a walking routine. Walking has always been considered one of the best exercises for people of all ages, but it holds even more significance for seniors, especially those in long-term care. In Canada, where we value the health and well-being of our seniors, walking provides numerous benefits for those over the age of 60.
In the past, walking was our primary means of transportation. We would walk to visit loved ones, go to work or school, and run daily errands. However, with the advancement of technology, we have become more sedentary, relying on cars and other modes of transportation. This sedentary lifestyle has had a detrimental impact on our health, leading to an increase in obesity, diabetes, and heart disease.
But now, let's focus on the positive side of things - the benefits of walking for seniors in long-term care. According to Participaction and the Canadian Society for Exercise Physiology, older adults aged 65 and older should aim for at least 150 minutes of moderate to vigorous aerobic physical activity, such as walking, to improve their functional abilities.
One of the most significant advantages of walking is its accessibility and affordability. You don't need a fancy gym membership or any equipment; all you need is a good pair of shoes and the willingness to get moving. Even just 10 minutes of walking can have a substantial impact on your health. And while it may not always be easy for some seniors due to mobility concerns or physical limitations, with proper support, technique, and mobility aids, walking can be made possible for everyone.
Now, let's delve into the specific benefits of walking for seniors:
Improves heart health
Walking regularly can significantly improve heart health for seniors. By getting your heart rate up daily, you can reduce the risk of high blood pressure, high cholesterol, and even coronary heart disease.
Lowers blood sugar
Taking a 15-minute walk after a meal has been shown to reduce the spike in blood sugar levels that some seniors experience. Walking helps your body use blood sugar more effectively, strengthens muscles, and improves insulin function.
Reduces pain
Walking has been proven to alleviate pain caused by chronic conditions like arthritis. Seniors with lower back pain can benefit from walking as it helps strengthen abdominal and back muscles, leading to a decrease in chronic pain.
Low participation cost
Walking is a low-cost activity. Once you have invested in a good pair of shoes, you can walk virtually anywhere for free. Enjoy a stroll in the park on a sunny day or explore your neighborhood. When the weather doesn't cooperate, you can even head to a shopping mall for an indoor walk.
Promotes social engagement
Walking provides an excellent opportunity for seniors to socialize and engage with others. Joining a walking group with friends or simply interacting with neighbors during your daily walk can help you meet new people and enjoy your surroundings.
Boosts mental health
Engaging in a daily walk can have a positive impact on your mental well-being. The endorphins released during physical activity create a sense of well-being, reduce anxiety, and uplift your mood, contributing to an overall positive outlook on life.
So, as the weather becomes more inviting and your freedom of movement improves, embrace the benefits of walking. Whether it's taking a leisurely stroll in the great outdoors or simply walking up and down the hallways of your long-term care facility, a daily walk can make a world of difference for seniors. Remember, walking is not just an exercise; it's a way to maintain a healthy and fulfilling lifestyle as we age.
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