It’s OK to use your cane or walker if you already have one. Walks start at 10 minutes or less and gradually work up to 30-plus minutes. h�b``�g``Z����&'̀ Walking is one of the most health-conscious forms of exercise which includes benefits like weight maintenance, improving cardiovascular health, lowering blood pressure, and even assisting with mood and hand-eye coordination. Jan 14, 2017 Getty Images. Wear the right shoes The National Institute on Aging's Go4Life campaign has many resources for walking and other kinds of physical activity. You don't have to invest big money into equipment. Remember, the most important thing is to just get started. Comfortable sneakers work well for most people. Don’t let a cane or walker stop you After you write down your short-term goals, you can go on to identify your long-term goals. Start where you are and gradually increase your activity week by week. Setting the Pace. Tell your healthcare provider if you have any pain or problems walking. Health experts have found that about 30 minutes a day of regular moderate exercise is effective for improving health … Now, it is popular to measure walking distances in steps with the goal being to reach 10,000, daily. You can set a goal to become less reactive to issues and pay … By Jane Bianchi. In this guide, learn how you improve your health and fitness by walking, ultimately improving seniors balance and your strength. Six-Week Beginner Walking Plan This six-week program is for the beginner walker who wants to improve overall health and increase energy. OUr 50 Plus Fitness Walking Programs. �����YL�0180�,�ar`�m�6`[�8�������b���60-`9� �b��|ֆ,@}>�86�U�b�^�pRn��A��L7��11�)�������l�=P>0 � endstream endobj 313 0 obj <>/Metadata 5 0 R/Pages 310 0 R/StructTreeRoot 12 0 R/Type/Catalog>> endobj 314 0 obj <>/Font<>/ProcSet[/PDF/Text]/XObject<>>>/Rotate 0/StructParents 0/TrimBox[0.0 0.0 612.0 792.0]/Type/Page>> endobj 315 0 obj <>stream Seniors should … Email Us. The U.S. Department of Health and Human Services recommends 150 minutes a week of moderate-intensity exercise, such as brisk walking. The kickoff includes educational presentations on setting goals, how to walk the right way, These can improve your balance and help take the load off painful joints. You might be familiar with high-intensity interval training (HIIT), … Goal setting can help with cognition and memory and is an excellent tool for seniors with early-stage dementia, according to … Translate that into miles and it’s roughly five miles a day. Don't be overly... Warming up. This 21-Day Walking Plan Will Help the Pounds Melt Away. Research finds that people who exercise regularly in their fifties and sixties are … You may feel a little stiff and achy as you start walking, but many people feel better once they start moving! Aim to walk at least five days a week. The real goal and current wave for senior exercisers is that of FUNCTIONAL FITNESS. If it’s been a long time since you exercised, you may want to start out slowly. ���IB�"o..Q�s2dcY4 Walking is great because it is a low-impact workout. Each program starts with a few VERY IMPORTANT, SPECIFIC warm up and stretching exercises, sets your target walking goals and provides step by step guidance. Medications Work Differently in Older Adults, Medications that Older Adults Should Avoid or use with Caution, What Older Adults Can Do to Manage Medications, Join a walking program or walk with a buddy, Find a Geriatrics Healthcare Professional, lower risks of heart disease, stroke, diabetes, and osteoporosis. For some, walking for the recommended 30 minutes a day might be difficult. Setting goals is an essential component of finding success in any type of endeavor. �A �F_+ ��0��*56������u�C 4��}M!�)4s�)0`����k-\�W����� What can walking do for you? Some great goals for seniors might fall under the following categories: Health and fitness. Countless studies have linked regular walking with heart-health benefits. Some shopping malls or town parks may have these programs. For some, five miles of daily walking may seem like too much of a challenge. In fact, prominent studies out of the University of Colorado at Boulder and the University of Tennessee revealed that walking a few miles per day helped lower blood pressure, and reduce stroke risk for older women. 312 0 obj <> endobj 345 0 obj <>/Filter/FlateDecode/ID[<87B081376B894956AA596DEC5EE62239>]/Index[312 62]/Info 311 0 R/Length 146/Prev 410974/Root 313 0 R/Size 374/Type/XRef/W[1 3 1]>>stream New York, NY 10038, Phone: 212.308.1414 Incorporate Low-Intensity Intervals. Walking Exercises for Seniors Start Smart. h�bbd```b``�� �� �d��,�`Y0� ,[fg�ف`�y0�"���� Rt?��Lf�H�f�h���}��� R�0X�L����"yA",�Al�8)�"�?I� Functional fitness helps to reduce the risk of many major diseases and illnesses. l�r�K������_Q~���w6�?b��I-1��ખ�gel�.i�WmQ(s�j�p�[xP���X���� As far as “brisk” walking is concerned, Koneru provides help with that, too. 9#���ݢ�cǿ���T�(B;�B�y�6����G����/meT~U� ka���/G�P��n�S��f�-v/�z�R�� PRIORITIZE SAFETY. But any 10-minute period of physical activity helps. In this guide, learn how you improve your health and fitness by walking, ultimately improving seniors balance and your strength. For seniors, regular exercise can improve or perhaps prolong life. According to a study published in the Journal of the American Geriatrics Society , men and women aged 65 and older who walked more than four hours per week were shown to have a reduced risk of heart disease than those who walked just one hour or less per week. This site complies with the HONcode standard for trustworthy health information: verify here. Remember, the most important thing is to just get started. Focus on where you want to be in 6 months, a year, or 2 years from now. Get Sleep. It refers to a level of strength, endurance, cardiovascular efficiency, joint flexibility and balance that enables us to carry out our activities of daily living (ADLs) effectively. 40 Fulton St., 18th Floor Some seniors experience lower back pain, and walking even just three times a week for around 20 minutes can help strengthen abdominal and back muscles to decrease chronic back pain. Aim for working as hard as you do when you climb up the stairs. Walking is the most popular form of exercise among older adults and it's a great choice. The 10-week walking program model begins with a kickoff event where participants gather to get fired up to commit to increasing the amount they walk for 10 weeks. Aim for the right pace Fitness is important at every age. ©2020 AGS Health in Aging Foundation All Rights Reserved. h޴W�n�8~�}�l�H��-���u�m���n� You can help them to break a challenging goal up into manageable parts. %PDF-1.6 %���� The average walking speed of an adult is 3 to 4 miles per hour, but that all depends on age, fitness level, terrain, and other factors. Realistic goals for walking for fitness will always be very individualized, based on your current physical fitness level and goals. N}�7pC�[x@BYUT%�g3 9(��`c}�`\�5L` If you have foot problems, you may want to look into orthopedic shoes or talk to your healthcare provider about how you can continue your walking program. This 12-week walking schedule from the National Heart, Lung, and Blood Institute can start you on the path to better health. Studies have shown that walking helps reduce some pain due to chronic conditions like arthritis. �r��BN���U7o3�(�ڊK��˙.O�)�3�Z��tĆ&���P!���4�Z�p�{��o��yO ��r+54�2�tu�4�~��É���:�P��Ш�;&��%��jj=7U /�+�=�#�(���*��. Chances are you’ll stick with a walking program if you have someone to walk with. She said the ideal is 30 minutes of brisk walking five days a week, and it’s not hard to get started. All you have to do is stand up and get moving. The secret to a successful walking program is choosing a sensible plan and sticking to it. Brisk walking is like other endurance exercises, it can increase your heart rate and breathing. Low participation cost. F�mneɕ�4ާ��v��u�(�8��|3�q�1a��O���w����^�$���c���H$�h$d^GHDH�!1�A�h5�� �ڌ�q��`��P+B�p���! Before launching a vigorous walking program make sure that you warm up your muscles and do a balance check. Write Down Your Long-Term Goals. Walking is great exercise for seniors. ;e���}]7��}�=�SY��e�ʥ���ʵW��"�����FS��� ��|�J�� Walking is a natural way to give your immune system a major boost. Walking briskly for 30 minutes a day, 5 days a week, will help you meet the goal of 150 minutes per week. Remember to maintain a safe distance between your family and other active people while walking outside. In other words: 30 minutes of exercise, 5 days a week. Those 150 minutes a week can be divided in many different ways. The biggest health benefits to walking for seniors are in terms of cardiovascular health. Your digestion will improve by walking more. To the contrary, hiking is one of the most beneficial activities for seniors. 30-DAY WALKING CHALLENGE. But you don't have to jump feet-first into the 150-minute goal. You can start with just 5 minutes and build up to the recommended 30 minutes a day. �":��(�(��6��6q��-�8�f��T߀�dO�����O�b��)���M��`H��A*�L@�`�C�O��%fQ�R�q�ZͶG��n��F�E*�^�gl�,�p�fEt�hD �������>�w����zk���. ��g��n��gޜ-9o�L���L�*d�EK��\��s<4�(Ȥի�N�����͓��֝�~�L���q]9��djX,�Ne=T� t��ЃЇcx '� An excellent way to help seniors remain independent and able to accomplish day-to-day tasks and activities is to set attainable goals. Example: Aim to walk for 30 minutes, three times a week. If you can't walk for 30 minutes at a time, try breaking your activity into three 10-minute walks instead. If it’s been a long time since you exercised, you may want to start out slowly. Whether you are just looking to clear your head, recovering from an injury, just getting starting, or looking for something new, walking is a great form of exercise! �[�,#�q�/)�����3� �� endstream endobj startxref 0 %%EOF 373 0 obj <>stream Join a walking program or walk with a buddy ����m�G~Dr�f�-����S�AvB�4��۱`DxH������`B����!��� ۪�4e� Ideally, the aging adult in your life selects a goal that they can get really excited about and put plenty of fresh energy behind. In the cases of seniors, create few and manageable goals daily, be it doing ten stretches, completing a small craft project, or something as simple as finishing a cup of juice. The Physical Activity Guidelines for Americans recommend that adults get at least 150 minutes of moderate-intensity aerobic physical activity or 75 minutes of vigorous-intensity physical activity, or an equivalent combination each week. Walking has been linked in men and women with lower risks of high blood pressure, high cholesterol, diabetes, heart disease, stroke, and … Your goal should be to get up to taking 100 steps a minute. Enjoy a Longer Life. Walking is the easiest form of exercise. Otherwise, don't let a health problem keep you from getting started. 10-WEEK WALKING PROGRAM MODEL . Exercise doesn't get simpler than this. As a home care agency in Albuquerque, we believe that for senior adults, having a set of realistic goals in mind can help them to stay motivated while tracking their progress toward better health and happiness.However, it is important to make sure that the goals a senior sets are measurable and … Fight diseases. While the body is at rest, it restores, repairs, and prepares for the next day. Try to walk as fast as you can, but still be able to chat with a friend while walking. If you currently praise coffee for keeping your digestive … You can start with just 5 minutes and build up to the recommended 30 minutes a day. Endurance exercises keep you healthy, improve your fitness, and help you do the tasks you need to do every day. The Centers for Disease Control and Prevention (CDC) recommends 2 hours and 30 minutes of moderate-intensity exercise (brisk walking) per week. Walking is an important exercise. But before starting this walking plan, talk with your doctor if you have serious health issues, or if you're older than age 40 and you've been inactive recently. Fax:      212.832.8646 �}Ʃr3m.���1���( q+¶�4L}#�ѷ��V��R��ʡ����#�E��r�t�+�����M�����h��ɒKT�#;J��☟�,�c��� �رP������i��x�0@2�\�Ɵ Our Fitness Walking Programs make it easy for you to set goals, … Improve Your Emotional Intelligence. Your goal should be to get up to taking 100 steps a minute. As with anything else, your personal safety should be your number 1 concern. 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