Is walking for a long time really good for health? Doctors remind: People over 65 years old are advised to do these things well
"I'm retired, should I walk more to stay healthy?" Aunt Li asked the doctor during the check-up. Walking is a generally recommended form of exercise for many older people, but how to adjust walking habits to optimize health benefits as we age is a topic worth exploring.
Walking is a low-intensity aerobic exercise that can provide numerous health benefits for people over the age of 65. This includes enhancing cardiorespiratory fitness, improving cardiovascular health, reducing the risk of obesity, improving joint mobility and bone density, and reducing the risk of chronic diseases. However, to get the most out of it, there are some key practices to follow.
It is essential to maintain an appropriate walking intensity. For most older adults, moderate-intensity walking is most appropriate. This means the degree to which one should be able to talk freely while walking, but not be able to sing. This strength not only boosts the heart and lungs, but also ensures that it does not overburden the heart.
Choosing the right location is also very important. Flat paths or roads with slight slopes are ideal, as this reduces the risk of falls while also guaranteeing continuity and comfort in walking. Avoid roads that are too rough or slippery, especially if the weather conditions are not good.
It is also crucial to wear appropriate footwear. To protect joints and increase comfort, choose shoes that are supportive and cushioning. This not only reduces the impact when walking, but also prevents foot diseases such as plantar fasciitis.
In addition to this, regular strength and balance training is recommended. This strengthens muscles, improves physical stability, and reduces the risk of falls while walking. Simple strength training, such as squats, standing leg raises, etc., can be done at home without the need for special equipment.
Maintaining the right amount of water is also a must. Prolonged walking, especially in hot weather, can lead to dehydration, so hydration is essential to maintain fitness and prevent heatstroke. Bringing a water bottle and taking small sips of water regularly can help maintain your body's water balance.
It is advisable to discuss the individual's exercise plan with a doctor. Taking into account possible health issues such as heart disease, diabetes or arthritis, a personalized exercise plan is more likely to ensure safety and effectiveness. A doctor or health professional can provide specific advice on how often, for how long, and how to deal with any health conditions.
In addition, walking is a social activity. Joining a walking group or inviting friends for a walk will not only make walking more enjoyable, but it will also provide social support and strengthen your connection. This social interaction is equally important for preventing loneliness in older adults and improving mental health.
For seniors who live in heavy traffic or where the natural environment is not easy to go out, indoor corridors or shopping malls are ideal places to walk. These locations are usually weather-proof and have flat ground, making them more suitable for safe walking.
It is also important to provide a safe and accessible walking environment for older people when participating in community events or urban planning. Urban planners may consider adding more sidewalks, rest areas, and shade to make walking a safe and enjoyable part of older people's lives.
And for older people who are in poor health or have limited mobility, proper physical activity is still very important. A customized walking plan under the guidance of a physiotherapist can help them gradually build up their physical strength, improve their mobility, and ultimately reach the goal of walking more independently.
Through these methods, seniors are not only able to maintain physical health, but also achieve great satisfaction on an emotional and social level. Whether alone or with family or friends, walking is a simple and effective way to help seniors stay active and enjoy a healthy, active lifestyle.
