One step forward at a time

If you are fortunate enough to own a dog as a pet, you should be already engaging in the sport and exercise of walking. An advantage of Sun Citians who have larger canine animals is definitely the real possibility of walking greater lengths and greater speeds on a frequent daily basis (as you will read in Part 2/last paragraph). For a larger population of our community this summer, let’s also try walking! Now that we can look forward to warmer weather and will have the added advantage of a choice between indoor and outdoor exercising, why not choose this highly accessible sport. Walking doesn’t cost much money, aside from a pair of comfortable and arch-supportive shoes. Indeed, the exercise also doesn’t take much preparation time. It can be adapted to any part of the day or night depending on one’s schedule. Thus walking can prove to be an easy choice of physical activity for those who work.

For outdoor walking, try weather appropriate clothing with a cap or hat protecting your facial skin and eyes from the sun. On those same sunny days, however, (heat permitting) you will gain the added advantage of your body absorbing Vitamin D, so important to your health. Early morning or early evening with its milder temperatures can prove to be an ideal time for walking, as well. You can walk anywhere that has a solid and safe ground, free of hanging tree limbs. Sun City/Huntley’s neighborhood sidewalks, and especially Wildflower Lake hiking trails, can’t be beat to enjoy nature! Don’t forget to do a warm-up and a cool-down for your feet-engaging activity. For most healthy adults (those with health issues, please check in with a doctor for clearance before beginning any exercise), The Department of Health recommends at least 2 hours and 30 minutes weekly of moderate aerobic activity or 1 hour and 15 minutes weekly of vigorous aerobic activity spread throughout the week with other cross-training exercises/sports added. As a general rule, begin by aiming for 30 minutes daily of walking. Try to vary your route to make it more interesting. If engaging in the sport alone, make sure that you tell someone your walk location, in case of a possible emergency. Dr. Oz of television fame informs us: “Walking has the highest compliance rate of any exercise—make it bullet-proof: Get a buddy.” Arlington Heights Nurse Practitioner, Amy Stomper, agrees. One of her three top benefits for senior walking includes “Socialization.”

Mark Fenton, along with Dr. Michael Pratt mentioned in Part 1 of this series, is a member of “Partnership for a Walkable America,” a coalition of private, state, and federal organizations united with the nation-wide marketing of the benefits of walking. Mark tells us “The elderly have some special physical concerns that can be helped with regular exercise like walking.”

He mentions osteoporosis (the thinning of bones) needing weight-bearing exercise such as walking to forestall its development. In this case, the sports of swimming and biking won’t help. Mr. Fenton, who is also an editor of Boston’s Walking Magazine, adds the benefits of the reduction of the likelihood of depression and the increase in self-worth among walkers. For people into their nineties, other health benefits from regular exercise, such as walking (not already mentioned), include the following.

Items 1 through 6 show % decreased for a six-year period of walking):

1) Reduced risk of dying prematurely
2) Decreased risk of dying from heart disease (9.3%)/Reduced risk of developing cholesterol problems (7%)
3) Decreased risk of developing colon cancer
4) Decreased risk of developing high blood pressure (7.2%)
5) Helped in reducing blood pressure in people with the disease
6) Decreased risk in developing diabetes (12.3%)
7) Helped to control high diabetes levels
8) Increased muscle strength, flexibility and sense of balance, all of which reduce the risks of falls
9) Helped in controlling weight
10) Reduced stress (when solo walking, exercise can be a form of meditation)
11) Improved sleep
12) Strengthened immune system and reduced risk of developing certain diseases

Fenton concludes “Exercise (as mentioned in Part 1: University of Georgia’s walking research program) seems to be at the heart of maintaining functional mobility and independence and that’s critical for an older person. Regular exercise can mean the difference between a continual fulfilled life or the beginning of their demise.”

Mayo Clinic’s staff agrees with the above health advantages, which are even more increased with brisk walking for those who can do it.

The staff adds “The faster, farther, and more frequently you walk, the greater the benefits.”

To do so, don’t forget good posture (head up and looking forward, not at the ground) and strong swinging arm movements. If you haven’t already registered for Sun City/Huntley’s “Feeling Great Is Ageless Fun Walk” scheduled 8 a.m. Saturday, June 21, beginning at the Pavilion, I strongly recommend that you do so. Whether you are a novice, intermediate, or advanced walker, this year’s expo has a walk tailored for all classifications of walking. The exercise festivities include a .5 or 1 mile walk, 2.25 and 3 mile walk, or a 4 mile walk. The location of each walk is described on the registration sheet which can be obtained from a monitor at the Prairie Lodge’s Fitness Desk. Want more motivation? For $5, the walk includes a t-shirt, as well as a delicious breakfast! Let’s put these Sun City senior feet into motion. Remember THESE FEET WERE MADE FOR WALKING!

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