LET’S GO FOR A WALK

By Ryhaan Shah

We have been stressing the importance of movement and staying active as we grow older. Ageing brings changes to our balance and maybe some joint pain, both of which make us less confident about doing something as basic as going for a walk.
Taking a walk, preferably on a smooth, paved surface, a well-manicured grassy area, or on the sea wall, requires no expensive equipment; we just need the will to move comfortably at a pace that would not stress us out.
The only requirements are comfortable clothes and a pair of sneakers that fit well and give our feet proper support. Before we set out, let’s set ourselves a goal such as walking at a comfortable pace for just five minutes, then rest. We can increase the time, the pace and the number of days per week as our body adapts and can be pushed to perform longer periods of walking.
There is no need to go outdoors if you can only manage a few steps at home. Let someone clear a path in the house and walk from one room to another repeatedly, using familiar spaces for comfort. You can walk for two to three minutes, then rest and repeat for as many times as you are able.
For those of us with a higher fall risk, just use some support during walking, whether it’s a walker or a cane, or walking near a wall or railing for support, and you can keep a chair nearby for resting when you are tired.
Pay attention to how you feel and modify your routine if you feel extreme fatigue or tiredness, any discomfort or pain, or instability. It is better to scale back and be safe than push too hard and stop altogether. Consistency matters more than intensity.
There are many exercises such as yoga, stretching, weight-lifting, squatting – all of which are good for us and recommended movements – but a simple regular walk done consistently a few times per week is still one of the best activities we can do to help ourselves to better overall health.
Walking supports muscle tone and strength, joint flexibility, circulation, coordination, and balance. If done in a pleasant environment outdoors, it helps with our feeling of wellbeing. In our climate it is best undertaken early in the morning or at dusk, or in the evening hours when it is cooler.
Walking not only helps us maintain a healthy weight, but helps lower our blood pressure, improve our circulation, and reduce our risk of heart disease and stroke. Even a few steps after a meal can reduce post-meal blood sugar spikes.
As a low-impact exercise, it is easy on the knees, hips, and ankles, and helps build bone density, which can combat osteoporosis while keeping our joints flexible. By engaging key muscle groups, we can improve our balance, posture, and coordination, all of which keep us steadier on our feet.
This exercise can help us to sleep better and also triggers the release of those happy hormones, endorphins, which can help us reduce any stress or feelings of depression.
Walking should stay safe and manageable and the goal is to create a routine that can be achieved comfortably and can be repeated. The idea is to have an exercise that becomes a good habit that is enjoyable rather than a burden.
If there is a good friend, or friends, who can join you this provides a good incentive since you can encourage each other especially on days when one or more of you feel like giving it up. That happens. Walking with a group also reduces isolation and promotes the kind of engagement that keeps us socially active.
When done safely and consistently, walking can help reduce fall risk, help us to stay mobile and independent, and help us to be better able to manage our daily routines. It is a simple way to help ourselves stay healthy and active, and support our long-term wellness.
You can decide on the pace and length of time spent walking according to your own comfort and ability. If you can, you can try some brisk walking at intervals, which will get your heart pumping, and which is good for the health of your brain and your heart.
Walking is not complicated. We have been doing it since we took our first baby steps. Yet this simple movement, done safely and regularly, can help us build strength and confidence, and help us maintain our independence. It helps us build overall stamina and the functional strength we need to live independently for longer.