It starts at around 12 months. That’s the average age when American children first begin walking independently, according to Parenting Science. It’s a skill that people use routinely throughout their lives, and over the course of a lifetime, those steps tend to add up. VeryWell Fit reports that the average American takes around 5,000 steps a day, which works out to roughly 2.5 miles. Why is walking important? There’s no doubt that this everyday exercise offers exceptional benefits, and it’s an outstanding option for seniors who want to stay healthy and active.
Why Is Walking Important?
Being physically active is a key component of a healthy lifestyle. While some activity is better than none, the U.S. Centers for Disease Control and Prevention (CDC) urges older adults to aim for roughly 150 minutes of moderate-intensity aerobic activity each week. That’s a fancy way of saying that seniors should make it a point to do things that safely get their heart rates up just a bit a few times each week. Walking is an ideal way to accomplish this. After all, it’s a low-impact activity that’s free, requires no special equipment or training, and is easy to do. In fact, studies show that walking can actually help extend your life. This makes sense since it’s been shown to have clear benefits for both your mental and physical health.
A Step Toward a Longer Life
For seniors who want to enjoy a lengthier, healthier life, walking is clearly a step in the right direction. In a recent study, researchers from the National Institutes of Health and the CDC reviewed the walking habits of adults ages 40 and older and discovered an obvious link between taking more steps and living longer. When compared to those who took 4,000 steps a day, adults who logged 8,000 steps a day had a 51 percent lower risk of death from any cause. For those who clocked 12,000 steps, the risk of death was 65 percent lower.
Moving for Mental Health
Why is walking important for a senior’s mental health? Exercise is widely touted for its ability to reduce stress and boost mental health by spurring the release of endorphins and other feel-good chemicals, and seniors can certainly reap this benefit. According to the AARP, walking for just an hour a day can reduce your risk of major depression.
How does walking benefit a senior’s physical health? As the Arthritis Foundation points out, there are several ways:
- Walking protects bone health. For those battling osteoporosis, walking can halt the loss of bone mass. Are falls a concern? Researchers found a 30-minute stroll can reduce the risk of hip fracture for post-menopausal women by 40 percent.
- Movement nourishes your joints. Most joint cartilage depends on the joint fluid that’s circulated by movement to supply it with oxygen and nutrients. Walking gets the job done.
- Walking strengthens your muscles. Whether your rambling slowly or moving at a quick trot, you’re toning muscles in your legs and core. Swinging your arms can help them get in on the action as well.
- A walk is good for your heart. Boosting your heart rate strengthens the heart muscle, lowers your blood pressure, and improves circulation. This can reduce your risk of heart disease and stroke.
- Walking whittles your waistline. Like other forms of exercise, walking burns calories. When combined with a healthy diet, this can help you lose extra pounds and maintain a healthy weight.
- A daily walk is linked to a better night’s sleep. Those who spend their days on the move are less likely to spend their nights battling insomnia.
- Walking may protect cognition. A University of California study that followed women ages 65 and older revealed that walking farther reduced age-related memory decline. While women who walked less than 0.5 miles a week experienced a 25 percent decline, women who walked 2.5 miles a day saw a noticeably smaller decline of 17 percent. As for men, a study conducted by the University of Virginia Health System noted that dementia and Alzheimer’s diseases occurred in men between the ages of 71 and 93 who walked more than .25 miles each day at half the rate that it struck those who walked less (source).
For seniors, walking is an important part of a healthy lifestyle. At the Shores of Lake Phalen, we understand the importance of supporting wellness.
Are you looking for a community that provides a positive, healthy atmosphere where you can live out your golden years? The Shores of Lake Phalen is an assisted living community in a quiet, peaceful environment in Maplewood, Minnesota. Surrounded by a gorgeous wooded setting between two lakes, our residence offers the accessibility of apartment-style housing with the atmosphere and elegance of a resort. We offer numerous health and safety amenities, fun events and activities, a friendly and accommodating staff, and so much more. Schedule a tour of the community to explore our spacious apartments, elegant dining room, and more. We look forward to hearing from you!