Of all the exercises available to older adults, walking may be the simplest and most rewarding. No special equipment is needed, it can be done almost anywhere, and it has a long list of physical and mental health benefits. Even better? Elder care providers can help seniors who are aging in place create a safe walking routine and explain its benefits. As a result, seniors are able to “take steps” toward improving their health and fully enjoy aging in place.
Health Benefits of Walking
Walking is a low-impact exercise that helps the body in ways that go beyond basic fitness. Walking regularly can reduce blood pressure, help keep blood vessels healthy, and strengthen the heart.
It can also help manage blood sugar levels following meals, which is particularly useful in reducing the risk of diabetes as people age. Walking is also beneficial for one’s joints and muscles. It helps lubricate the joints, bringing relief to seniors with arthritis, and builds the muscles that support the knees and hips. Additionally, walking has been found to boost mood, sharpen memory and decision-making, and lower the risk of dementia. Finally, it even improves sleep and strengthens the immune system, making it easier for older adults to fend off colds and other illnesses.
How Many Steps Should Seniors Take Each Day?
When many people think about the number of steps needed per day, they often think of the popular 10,000-step goal. However, this goal isn’t meant for older adults.
In fact, most healthy older adults should actually aim somewhere between 7,000 and 10,000 steps a day, but the right number depends heavily on the individual’s current fitness level and any health conditions. That said, consistency and steady progress matter more than a specific number. In research of adults aged 70 and older, every additional 500 steps taken each day was associated with a 14% lower risk of heart disease, stroke, or heart failure. Adults who walked about 4,500 steps a day were at a much lower risk for a cardiovascular event than those who walked less than 2,000 steps.
How Elder Care Providers Help Seniors Incorporate Walking Each Day
For seniors aging in place, elder care providers play a vital role in making walking a natural, enjoyable part of daily life. Here are some creative ways that can help:
- Make Errands Walkable: When it’s safe to walk, caregivers can motivate seniors to walk by making it a part of their daily routine, such as walking to the mailbox or to the store around the corner.
- Make Walking Social: Walking with a friend, family member, or the caregivers themself adds accountability and makes the activity more enjoyable.
- Make It Engaging: Elder care providers can help seniors find a podcast, music, or audiobook to listen to while walking or download a birdwatching or nature app they can interact with while getting their steps in.
- Change the Scenery: By walking in different places, such as a nearby park, garden, or shopping center, it keeps things interesting and prevents the routine from becoming stale.
Walking is a powerful, accessible tool for healthy aging. It supports the heart, joints, brain, and mood, helping seniors hold onto the independence that makes aging in place possible. With elder care providers’ encouragement and realistic, personalized step goals, seniors can create a walking habit that supports longer, healthier living.
Sources:
https://newsroom.heart.org/news/for-older-adults-every-500-additional-steps-taken-daily-associated-with-lower-heart-risk
If you are considering elder care in Las Vegas, NV, for an aging loved one, please contact the caring staff at Golden Heart Senior Care of Summerlin. 702-800-4616
