Do you know how to get elderly walking again? Stay with us with this article from humanhealthmag to tell you the answer to this question. Walking is a popular physical activity that helps strengthen muscles, bones, and connective tissue, reduce body fat, increase endurance, and improve cardiovascular health. One of the most important advantages of walking is that it does not require any special or expensive equipment and you can do it easily if you have a suitable pair of sports shoes.
Like vertigo exercises for elderly, walking can restore balance and ability to move to elderly people. Movement and daily activity is the main need of the elderly, which can help in maintaining the health of the elderly and delay their aging. In the previous article, the effects of exercise in dealing with various diseases and disabilities of the elderly were explained, and the types of exercise were mentioned. It was pointed out that it is suitable for them. Walking is a sport that has the lowest cost and the greatest impact on the health of the elderly, but the principles of walking for the elderly have some rules that we will discuss briefly below.
Is Walking Useful for the Elderly?
In your opinion, how to get elderly walking again and can walking be useful for elderly people? Yes, walking is a good choice for healthy seniors who are able to walk. Walking is considered a low-impact activity, which means it helps maintain fitness and improve health without putting too much pressure on the joints. According to researchers, brisk walking for 150 minutes a week or 25 minutes a day can improve health and even prevent various diseases.
The benefits of walking are not limited to improving physical health. Research has shown that a 12-minute walk boosts mood and, if done in a group, has a positive effect on mental health. According to research, there is a positive relationship between social interactions and the health and well-being of the elderly. Therefore, walking with friends or family members is beneficial for the body and brain of the elderly.
How To Get Elderly Walking Again + Important Points
The first step before starting hiking or any new exercise program is to check with your doctor to make sure your chosen activity doesn’t cause any health problems. Although walking seems like a simple physical activity that most people can do safely, it’s best to talk to your doctor about it, especially if you have a certain underlying medical condition. In the following, we will tell you how to get elderly walking again and describe how to do it.
Planning to start hiking and follow safety tips: Plan to start hiking and make a checklist about safety tips. Wear comfortable shoes while walking and always have a water bottle and a charged cell phone with you. If you have special medical needs that someone should be aware of in an emergency, bring appropriate identification.
Avoiding excessive walking: contrary to what many people think, walking too much can cause you to face many problems. Excessive walking is associated with injuries that you should be aware of, such as plantar fasciitis (inflammation of the plantar ligament), tendonitis (inflammation of the tendon), blisters, shin splints (shin pain), and metatarsalgia (pain in the sole of the foot). Metatarsalgia can occur as a result of torn ligaments, but in most cases it is caused by some kind of friction or inflammation in the tissues. Metatarsalgia is a pain in the sole of the foot that can sometimes be accompanied by numbness and tingling in the toes.
One of the most important principles of walking for the elderly is to assess your body’s fitness level and slowly increase your physical activity level to prevent the injuries mentioned above. When you’ve been inactive for a while, suddenly starting a new exercise routine can cause pain and injury. Observing the following tips will help you increase your level of physical activity without injury:
- Wear comfortable and appropriate shoes.
- Use moisture-wicking socks to help prevent your feet from overheating and sweating.
- Massage your leg muscles every day. This helps prevent inflammation
- If you have pain, don’t ignore it. Rest the painful area and put ice on it. When the inflammation subsides, slowly resume your activity. If you do not get better with these solutions, see a doctor immediately
A Four-Week Walking Exercise Program for Elderly
In the following four-week program, the duration and intensity of walking will gradually increase to help boost your mood and improve your health and fitness. This exercise program is designed to be applicable to all seniors. However, you should listen to your body and see a doctor if you feel pain.
General instructions
- Each exercise is done for a certain period of time
- Exercises are scheduled weekly
- To comply with the recommended time intervals, it is necessary to set the timer of your mobile phone or watch at the beginning of each session
- The number of times of walking during the week is specified. According to your interest and ability, you can increase the number of days you walk
- Before starting each week, write down your workout plan in the calendar to stick to it
How To Get Elderly Walking Again: Principles Of Walking
The principles of walking for the elderly in the first week (total of three to four sessions per week)
A 20-minute walk includes:
- 5 minutes: Warm up your body with slow steps
- 10 minutes: increase the speed and walk at the same speed for 10 minutes
- 5 minutes: slow down the walking speed and cool down your body
- The principles of walking for the elderly in the second week (total of three to four sessions per week)
25 minutes of walking including:
- 10 minutes: Warm up your body with slow steps
- 10 minutes: increase the walking speed
- 5 minutes: Cool down your body by slowing down the walking speed
- The principles of walking for the elderly in the third week (total of four to five sessions per week)
A 30-minute walk includes:
- 10 minutes: Warm up your body with slow steps
- 15 minutes: walk at a high speed
- 5 minutes: slow down the walking speed and cool down your body
- The principles of walking for the elderly in the fourth week (a total of five to six sessions per week)
40 minutes of walking including:
- 15 minutes: Warm up your body with slow steps
- 15 minutes: increase the walking speed
- 10 minutes: slow down the walking speed to cool down your body
How To Get Elderly Walking Again: Ways To Increase the Benefits Of Walking
how to get elderly walking again? To get the most out of your walk, follow these tips:
- Walk on different terrains and paths: Changing the type of terrain you walk on is a good way to challenge your muscles and joints. Walking in a new environment, for example on grass, asphalt, dirt, etc., changes everything in your body and brain. Choosing different paths to walk can also create a new feeling in you and give you a different perspective.
- Increase the walking speed: Walk on the same path for at least 2 days and try to increase the speed of your steps every time you walk and cover that path in less time.
- Add some mindfulness to your walk: As you walk, focus on the sensations in your body and how your legs and muscles feel as you take each step. Also, pay attention to what happens in nature, like the wind blowing and the sun shining on your face and hands.
- Engage your muscles: If you want to help yourself even more, do strength exercises with your body weight while walking. For example, add squats, reverse lunges, or swimming movements to your workout routine every few minutes.
- Share your successes: Share your progress on social media with family and friends. This is a great way to inspire others to make lifestyle changes and start being physically active.
Concluding Remarks
In this article, we tried to answer the question that how to get elderly walking again? In general, walking in old age improves your health and helps you live independently for longer. If you’re sick or currently lead a sedentary lifestyle, talk to your doctor to make sure you’ve chosen the right exercise program and that it won’t be a problem for you.
FAQs
When Is the Best Time To Walk?
The best time for the elderly to walk is when they feel comfortable and the most comfortable time is the interval between two meals, during fasting and before going to bed at night, it is usually not recommended for walking for the elderly and at least half an hour after breakfast or Evening is the best time to walk with others.
Why Does It Become Difficult To Walk With Age?
The cause of the imbalance and inability of the elderly to walk is the dysfunction and reduced abilities of some organs. Brain, ear, eye and leg problems of the elderly are the main causes of this problem.