People say that walking is good for our health, but why? Taking walks can reduce the risk of heart disease and stroke. Walking can increase cardiovascular and pulmonary fitness. Walking can also help with mood and daily routine. Finally your bone strength, muscle strength, balance, and endurance all improve. This activity burns away excess bodyfat and keeps you looking good. (“Walking for Good Health | Betterhealth.vic.gov.au”,2024)
According to the National Library of Medicine a healthy older adults average 2,000-9,000 steps/day. The special populations or people with disabilities or other chronic conditions average 1,200-8,800 steps/day. According to the a study published in NLM healthy adults that enjoyed 30 minutes of MVPA or moderate-to-vigorous physical activity with normal daily physical activity averaged around 7,000 - 10,000 steps per day. (Tudor-Locke et al., 2020) This can be accomplished by walking with family members outdoors or around the home. Performing chores can help in adding to this count of steps to meet the average. Having pets is a great plus as they can be great companions during our walks outdoors. Finally many people choose to remain indoors and use a treadmill for all their exercise. Staying indoors during bad weather conditions allows us to still get our exercise while avoiding any unsafe circumstances.
Walking difficulties can arise in our older years here is what can do to prepare. If you are feeling pain, injury, need help with balance or feel unsafe contact a doctor. Studies have found that 16.4%of seniors are using a walking cane, while 11.6% are relying on walkers. (Reidel, 2015) Please check out our blog on challenges of walking as we age at: https://championcarecaregivers.odoo.com/blog/champion-care-blog-1/walking-difficulties-and-old-age-2 and on falls prevention at: https://championcarecaregivers.odoo.com/blog/champion-care-blog-1/falls-prevention-and-older-adults-14. There are a few supplements people of older age can take to feel like they are getting everything they need out of their diet. Supplements like Calcium and Vitamin D can keep bones strong at all ages. This can prevent fractures and bone loss and can help in managing an active lifestyle.
Caregivers are available for help on your walks daily so there is no need to worry. Caregivers can help with chores like doing the laundry and helping with meal prep. A caregiver can help with transfer and travels both around the house and outside. It is always great to remain independent in your home with the help on an in home caregiver. With the proper support you too can live a healthy lifestyle in your home. If you are Medicare eligible or house bound and in medical necessity you are assigned a caregiver for up to 35 hours. Private pay care is always available with the most personalized care ready within days upon sign up.
Citations:
Tudor-Locke, Catrine, et al. “How Many Steps/Day Are Enough? For Older Adults and Special Populations.” International Journal of Behavioral Nutrition and Physical Activity, vol. 8, no. 1, 2011, p. 80, www.ncbi.nlm.nih.gov/pmc/articles/PMC3169444/, https://doi.org/10.1186/1479-5868-8-80.
“Walking for Good Health | Betterhealth.vic.gov.au.” Www.betterhealth.vic.gov.au, 20 Feb. 2023, www.betterhealth.vic.gov.au/health/healthyliving/walking-for-good-health#health-benefits-of-walking. Accessed 7 Nov. 2024.
Reidel, Jon . “Friend or Foe? Study Examines Seniors’ Increasing Use of Walking Aids.” ScienceDaily, ScienceDaily, 11 May 2015, www.sciencedaily.com/releases/2015/05/150511154921.htm. Accessed 8 Nov. 2024.