For older adults, group walking is perfect exercise — a low-impact, do-anywhere activity with built-in socializing. Independent seniors who exercise are better able to manage daily chores and more likely to enjoy their lives.
“Walking is a good exercise for anyone, but especially for people over 50 because it’s so accessible,” says Maggie Spilner, walking expert and author of “Prevention’s Complete Book of Walking: Everything You Need to Know to Walk Your Way to Better Health.”
“It requires little knowledge, skill or expense to get started — just a good pair of walking shoes,” Spilner says.
Having a regular exercise program is just as important at 55 as it is at 35. Some of the benefits of exercise — retained muscle mass, improved sleep and relieved pain and increased joint mobility in osteoarthritis — are especially important to seniors. Exercise also prevents osteoporosis, strengthens your heart, improves circulation, controls weight and helps control blood pressure and cholesterol levels.
And it’s never too late to start. At any age, exercise extends life and improves quality of life, reducing stress and anxiety.
“I love walking in all kinds of environments,” says Spilner. “It’s energizing and soothing at the same time. When I’m hitting my stride, I feel that sense of well-being that says, ‘God’s in heaven and all’s right with the world.’ It’s a glorious feeling — the world suddenly looks brighter, friendlier and life more manageable!”
Spilner suggests buying walking shoes because they are engineered to assist the heel-to-toe walking motion, and support and steady the foot. She also advises choosing a good sock, preferably a synthetic blend to prevent blisters, wick away sweat and keep feet cooler and dryer.
Concentrate on good posture as you walk. “You want to stand tall,” Spilner says. “Try to bring your head in alignment with your shoulders, keep your shoulders over your hips and your hips over your ankles. Don’t lean forward with the neck or back. Lift your sternum up, so your chest does not sink downward putting pressure on your diaphragm and restricting breathing. Let your arms swing naturally at your sides and take quick, short steps landing on your heel and rolling through from heel to toe.”
Walking groups can be found at Jewish Community Centers, senior centers, recreation centers and hospital wellness centers and parks, and through environmental groups such as the Sierra Club and other community groups.
Starting a walking group can be the best way to find compatible exercise partners. (Anyone with health problems should consult his or her physician before starting a walking program.) At an initial meeting, the group can decide how many times a week to walk, as well as where and when to meet. Discuss how long the warm-up session and the walk will take. How far is everyone willing and able to go? Decide where the group will walk and if this will change weekly.