This year, CRConsumerReports/On Health wrote that even taking a 15-minute stroll or relaxed walk can lead to protection against heart disease, cancer, and type 2 diabetes as it improves mood, reduces stress, and helps you sleep better.
Another health benefit of walking is that it has a lower risk for injury as your body ages. Nevertheless, negative issues do come into play for seniors. Our newsletter states “declines in reaction time, balance, vision, and hearing, and health problems like arthritis and neuropathy can make you more vulnerable to strains, sprains, and falls.” Here then are definite cautions that you can put into play to secure safety as you walk:
1. Check your shoes. Too big of size can cause you to trip. Too small of size can change your gait (manner of walk) that may lead to knee, ankle, or possibly even back pain. Those of us suffering from osteoarthritis, are recommended to “choose stable, supportive shoes over flat, flexible styles.” According to a 2021 study in the Annals of Internal Medicine, “those wearing the supportive shoes reported less joint pain.”
2. Start slow. Even if worried about the possibility of injury, Dr. David Sabgir, a cardiologist who created the Walk with a Doc program, states “you’re almost always better off walking than not.” The Journal of Physical Activity and Health, in a 2012 study, compared injury rates for a year among exercise walkers and a sedentary, inactive control group. There was very little difference found. The researchers recommended beginning with a 5-to-15-minute walk, two to three times weekly, and gradually increasing this schedule. You can even divide this schedule up into smaller and more numerous intervals within the day.
3. Warm up. As in almost all active body engagements, begin at a slower pace to help your joints and muscles loosen up. Five minutes is the average amount of time found here, but it is recommended that you take as long as needed.
4. Choose well-maintained routes. Sometimes indicated by chalk markings in Sun City neighborhoods, uneven sidewalks can be a true hazard in walking. Along with this menace, are uneven paths with rocks, tree roots, and ruts which become tripping hazards. Stick to level, paved routes to reduce your possibility of injury. The National Center for Injury Prevention and Control study tells us that “curbs contributed to more than 9,000 falls a year among older pedestrians.”
5. Use walking poles. Dr. Sabgir recommends these poles (especially designed for walkers) that can help anyone with balance issues. You may find that the poles provide more stability as they take pressure off of painful joints and give you confidence to walk farther and for a longer period of time.
6. Strengthen your core. A Toronto walking coach, Lee Scott, tells us that she sees her older clients begin to bend at the waist while they lean forward as they go faster and get tired. She adds “Core training (abdominal with their back muscles) improves posture, which improves (the) walking gait and decreases the chance for tripping.”
7. Practice good posture. Try not to look down which can cause neck and back pain. It is advised that you look about 10 to 20 feet in front of you by keeping your chin level with the ground. This procedure will also guarantee reduction in upper body stress and aid in the vision of obstacles in your path.
8. Unplug. Be aware that listening to music or audiobooks (often used for walking motivation) can divert your attention. In a 2021 study in the journal of Accident Analysis and Prevention, it was discovered that walkers distracted by music were less attentive to crossing intersections carefully.
9. Wear bright colors. Make yourself visible by wearing an outer layer of red, yellow, hot pink, orange, and bright green colors to be seen more easily by motorists and cyclists. “If you must walk at dawn or dusk,” our article cautions, “add reflective gear and carry a flashlight.” Sun City’s very own “Walkers and Bicyclists for a Safer Community” are always interested in sharing their safety ideas with residents. You are invited to join them on the first Wednesday of the month at Huntley’s Pinecrest Golf Course building at 4 p.m. or at wbscsig@gmail.com.
Walking with a friend or with an organized group may become helpful for you to continue your walking exercise program. It also may provide more safety for you if you run into any problems.
