Let’s talk about how to get the most out of WALKING…
Did you know that according to exercise research, walking as a form of exercise is NOT enough? Unfortunately, walking alone does not improve balance, lean muscle mass or bone density. Yet, it seems to be the ‘go-to’ exercise for many, especially among older adults. So, my question is: how can you make your daily walk a more effective exercise?
Don’t get me wrong, walking does have many benefits - it can help improve blood flow & cardiovascular function, engage leg muscles, potentially prevent bone loss and boost mood and reduce stress, especially if done in the great outdoors. Since so many people’s ‘exercise’ journey begins and ends with walking, I want to give you some ideas to help make every step count!
If the extent of your daily walking is from the couch to the bathroom, then adding more steps throughout your day, inside or outside, with an intentional walk will make a HUGE difference. But if walking is already an important part of your exercise routine, you’ll want to challenge yourself in new ways to get even more benefit from your daily walk.
Canadian Movement Guidelines for 65+ recommend 150 minutes per week (i.e. ~30 mins, 5 days/week) of moderate to vigorous intensity exercise, including at least 2 days of resistance training. Exercise can be done in as little as 10-minute bouts, but it needs to matter. This means a slow, leisurely walk doesn’t quite measure up. If you want to make it count, be sure to walk at a pace that makes you a little breathless & pushes you beyond a comfortable or ‘easy’ rhythm.
While it is critical to participate in a variety of challenging and progressive resistance exercise, here are a few ideas to get you walking in the right direction:
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Schedule it in & start things the right way
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Mark it in your calendar and commit to getting out for that walk on a regular basis.
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Wear sturdy sneakers or hiking shoes and comfortable clothes.
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Start your walk with some dynamic stretching then set a 5-10 minute timer to add 8-10 squats, backwards lunges, bench burpees or tree push-ups!
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Track your step count and try adding more steps every week
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How many steps do you take on average in a day? Research suggests “the range for healthy older adults is 7,000-10,000 steps/day, at least 3,000 of which should be accumulated at a brisk pace. For individuals living with disability or chronic illness the range is 6,500-8,500 steps/day (although this is based on limited evidence at this time).” *From Article: How many steps/day are enough? For older adults and special populations. Tudor-Locke et al. 2011 Jul
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1000 steps is equivalent to a 10-minute bout of brisk walking.
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Get walking poles to push yourself
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Walking poles can help engage up to 80% more core muscles and can help increase your speed.
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Try a trail with hills, stairs or non-paved surface - walking poles can give you a little extra support for tricky terrain, so that means you can try harder trails!
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Change up your pace, intensity, and route
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Walk your typical route a little faster or try speeding up at different times during your walk. Vary your distance & time walked.
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Use a smart watch to check your pace or heart rate or try walking at a pace that you would rate your exertion at 6-7/10 (i.e. you can’t easily string together words while walking).
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Listening to music or an interesting podcast can be a great motivator.
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Walk through a forest, in a neighborhood or by the water to challenge your brain to navigate a new route or level of difficulty.
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Make it social
You know your body best, but if you’re needing some additional guidance, we can help!
Get an individualized Assessment & Treatment Plan with one of our amazing Therapists TODAY, so you can get moving in the right direction.
Our PhysioCare at Home team can help.
Call us today!
Practice a backwards lunge (with or without weight) with the following video & always remember, Consistency is Key.
To Your Health,
Jillian
Physiotherapist & Clinical Director
