Safe Walking Tips For Seniors

My grandmother started walking five miles a day when she was sixty. She’s ninety-seven now, and we don’t know where the heck she is.” ― Ellen DeGeneres

Let’s go for a walk!

Walking is a great way to exercise for just about anyone, but it’s especially good for seniors, especially those who are unable to do more strenuous types of activity. It’s not only low impact, but it’s quite safe, and it’s free! A good walk can:

• help strengthen bones, joints and muscles
• increase your heart rate and breathing
• improve balance and coordination
• help maintain or lose weight
• lower the risk of diabetes, stroke or heart disease

Whether you have just started walking, or whether you’re a seasoned walker, there are some safety aspects of walking that you should consider.

Tips for a safe and productive walking routine:

1. It is recommended that you walk 30 minutes a day at least 3 times a week. But if you’re just getting started, you will need to build up your endurance. So begin at 10 minutes a day, then add a few more minutes every few days to get stronger, until you reach your goal of 30 minutes daily. It’s fun to wear a step counter to track your improvement and see how well you’re doing.
2. Don’t go out walking by yourself. It’s safer and much more fun if you go with a friend, or join a group.
3.  Try to keep your walks on flat surfaces, and avoid walking in icy conditions or on sand or grass, which don’t’ give you very stable footing.
4. Don’t be afraid to carry a cane or a walking stick, they come in very handy on uneven surfaces, if you get a little tired or if you lose your balance. The important thing is just be sure it’s the right height for you.
5. Take the time to warm up those muscles before you start…it only takes a few minutes to do a couple of stretches that can help prevent muscle strains and pains.
6. Wear good walking shoes…they will help prevent injuries and support your feet and body correctly.
7. Don’t outwalk yourself….yes, you should pick a good pace that will help get your heart rate up, but don’t walk so fast that you find yourself wheezing. A good rule of thumb is that you are still able to carry on a conversation while you walk.
8. Carrying some water is always a good idea, so you’ll be able to stay hydrated.
9. Don’t forget to bring your cell phone along for the walk, just in case…
10. If you begin to feel pain or discomfort during your walk, don’t “push” through, take a break and see if it passes. If it doesn’t, this is a good time to use your cell phone to call for assistance.
11. Make sure your walking route is well-lit. Some seniors’ path of choice is at an indoor mall.
12. Although walking is a relatively easy form of exercise, it might be a good idea for you to consult with your doctor before you get started.

We are Certified Senior Move Managers recognized by our National Association of Senior Move Managers, NASMM! We are committed to serving our seniors with a high standard of ethics, best business practices and continuing education to help make whatever transition they are going through a Smooth Transition.

Contact us to learn how we can help you and/or your family with senior downsizing and moving anywhere in the Phoenix East Valley area, additionally we can assist if you are moving out of state.

We offer a Free consultation.

We would love to serve you. 480-339-0011