While an increasing number of active seniors are turning to more meditative fitness programs such as Zenlike yoga workouts and graceful tai chi routines, walking is still the No. 1 workout choice, according to Melane Kinney Hoffmann, director of health campaigns for AARP.
Driven by word-of-mouth recommendations, the slow, sweeping movements of tai chi and the serene, soothing stretching routines of yoga have garnered a dedicated fan base among retirees craving both recreation and relaxation, but walking is still winning the popularity contest.
“Tai chi has been overwhelmingly successful,” Kinney Hoffmann said. “The movements are gentle and slow, and there’s a mental component that people like.
“Yoga is also very popular,” she said. “There’s no fear of hurting yourself.”
The newfound interest in tai chi and yoga among the senior crowd is not surprising. Exercise routines that increase flexibility feel good and are good for you.
“As people age, stretching and maintaining your flexibility are very good. It feels good to stretch and maintain flexibility,” Kinney Hoffmann said.
Because of their increasing popularity, tai chi and yoga programs are springing up at gyms, community centers and local martial arts studios nationwide, making them two of the more accessible fitness trends for seniors, Kinney Hoffmann said.
However, most seniors are still forgoing the gym memberships and expensive lessons in favor of walking, the most popular low-impact, serenity-inspiring exercise that requires little or no investment in exercise equipment.
The timeless favorite claims 75 percent of the retiree population as fans, according to Kinney Hoffmann.
“As people age, there’s a real concern about injuring themselves. A lot of the organized exercise classes are more risky, while walking is more comfortable — it’s easy for everyone to do,” she said.
The popularity of walking has a lot to do with convenience. Anyone can incorporate this low-impact, aerobic activity into a daily to-do list.
“All you need is a pair of shoes,” she said. “You can do it at any time, so seniors can work it into their own schedule.”
The social aspect of walking offers an added incentive to get involved. A vigorous stroll through the neighborhood gives seniors time to check out the scenery and chat with friends, while walking clubs at community centers and malls offer a chance to bond with peers and develop new relationships, she said.
One doesn’t necessarily need a partner to add more activity to his or her schedule, though. Walking is the ultimate activity for multitasking, according to Kinney Hoffmann. By parking farther away from the entrance to a store and walking the extra distance briskly or simply walking a few laps at the ballpark before a grandchild’s game, seniors can find unlimited hidden opportunities to get physical.
Beyond all the other perks, the primary benefit to walking is still increased health.
“Walking gets your heart rate up and gets you warmed up enough to do other things,” Kinney Hoffmann said. “Strength, flexibility and balance are important, but you have to get warmed up and get your heart rate up first.”
By building up to 10 minutes of brisk walking a day, seniors will start to see a difference in how they feel almost immediately, she said.
“It gives you energy. You quickly build up your endurance and start to see a difference right away,” she said. “You’ll start to feel like a success.
“And you can’t hurt yourself walking. Even for people who feel like they’re really too out of shape to do anything, even people who have serious arthritis — they find they feel better once they get moving,” she said. “If your joints are too stiff or your back is too sore — walking helps all those things.”
Walking is a good starting place. “Then people can move on to other things,” she added.
Moving on to more advanced exercise routines may mean heading to a gym for tai chi or yoga lessons, but the stay-at-home senior has plenty of low-cost options, too. Whether stretching while watching TV or doing leg lifts while reading the paper at the breakfast table, there are many clever ways to gradually get more exercise and increase flexibility. Even standing in line at the grocery store presents an opportunity to limber up. Seniors can use that time to do shoulder rolls, neck stretches or leg lifts.
Regardless of the fitness formula one chooses, the point is to get moving.
“Look for ways to work exercise into your everyday life,” Kinney Hoffmann said. “It’s great to get out and get involved in an exercise program, but what’s really important is to just work some physical activity back into your daily life.
“Every chance you get, just walk and keep moving and you will be amazed how much activity you can get. It’s never too late to start. Today is a great day to start. No matter how out of shape you are or even if you’ve never done anything physical before, every little bit helps,” she said. “Something is better than nothing.”