Is walking for a long time really good for health? Doctors remind: People over 70 years old are advised to do these things well
Walking, the most basic human activity, is known as one of the best exercises. Not only does it promote cardiovascular health, but it also builds muscle strength, improves mood, and helps maintain a healthy weight.
However, as we age, the body's functions gradually decline, and people over the age of 70 enjoy the benefits of walking, but also face more risks. So, what should seniors be aware of to ensure that the benefits of walking are maximized while reducing the potential risks?
It is crucial to wear the right shoes. As we age, the shape and cushioning capacity of the foot changes. Wearing inappropriate footwear can not only cause foot pain, but it can also cause knee and back discomfort and even increase the risk of falls. Therefore, choosing a pair of shoes with good support and cushioning is essential to protect your joints and reduce the risk of falls.
Adjust the intensity and duration of walking appropriately. While exercise is good for the body, it's not too much. For people over the age of 70, walking for too long can be too much of an exertion, leading to fatigue and even injury.
It is recommended to develop a suitable walking plan according to the individual's physical strength and health condition under the guidance of a doctor or physiotherapist. Generally speaking, it is advisable to limit the walking time to 30 minutes to 1 hour, 5 times a week, so that you can enjoy the benefits of exercise and avoid excessive fatigue.
Again, it is important to maintain a correct walking posture. Proper posture can help reduce the risk of injury during exercise and improve exercise efficiency.
When walking, keep your back straight, your shoulders relaxed, your eyes forward, and try to make your stride as natural as possible, avoiding too big or too small. At the same time, pay attention to the heel landing first, then gradually shift to the forefoot of the foot, and finally push the ground with the toes, which can not only improve walking efficiency, but also effectively protect the joints.
In addition to this, it is also very important to choose a safe walking environment. Avoid walking on roads with heavy traffic or in poorly lit areas to reduce the occurrence of accidents. Choosing a flat, wide, well-lit road or park to walk on is not only safe, but also enjoyable.
Have regular medical check-ups to keep abreast of your health. As we age, various problems may arise in the body. Through regular medical check-ups, health problems can be detected and treated in a timely manner, ensuring that walking exercises are both safe and effective.
Build a warm-up and stretching routine that works for you. Warming up your body before you start walking can reduce the risk of injury. At the end of walking, proper stretching can help relieve muscle tension and fatigue. Especially for older people, muscles and joints may not be as flexible as when they were younger, so warming up and stretching becomes especially important.
Next, hydration should not be neglected. As we age, the body's perceived need for water may weaken, but that doesn't mean the actual need is less. Proper hydration before, during, and after walking plays an important role in maintaining the body's water balance and preventing dehydration. Especially in hot weather, you should pay more attention to timely hydration.
In addition, walking with a friend or family member can provide mutual encouragement and support, as well as increased safety. In case of any problems during the walk, a companion can help you in time. At the same time, social interaction itself is also an important factor in promoting physical and mental health.
It is also recommended for carrying a mobile phone or emergency contact device. It is important to be able to seek help quickly in the event of an emergency, especially for older people who are walking alone. A simple emergency call device, or a mobile phone that you can carry with you, can provide the necessary security in critical moments.
Listening to your body is extremely important. Anytime you feel unwell, such as difficulty breathing, chest pain, or extreme fatigue, stop walking immediately and seek medical help. While enjoying the health benefits of walking, the elderly should pay more attention to the body's signals and avoid overdoing it.
Walking is an excellent option for older adults as a simple and effective form of exercise. Not only does it improve physical health, but it also increases opportunities for outdoor activities and improves quality of life. As long as you take proper precautions and pay attention to the details of safety and health, walking can become a pleasure in old age, bringing both physical and mental nourishment.
