Why More Seniors
Are On the Move
Walking is a great exercise for everyone, including seniors. So with spring in the air, what better time to think about getting outdoors!
By Shawn M. Nisbet, RHN, CFA
We’re never too old to achieve some level of fitness. Even those well into their 80s can reap the benefits of exercise. Of course, seniors just beginning an exercise program should start slowly, do it safely and ask their doctor recommendations.
Whatever our age, being active keeps us young. It’s as simple as taking that first step. Keep track of your progress by using a pedometer. The goal is at least 8,000 to 10,000 steps a day and the key is to work up slowly: don’t try to go from 1,000 to 10,000 steps overnight!
Proper Posture for Walking
How you hold your body helps you to walk with comfort and ease. Proper posture also enables you to breathe more easily and avoid back pain.
• Stand tall without arching your back and look to the horizon.
Don’t look down too often as this can cause neck strain and keep your chin up and parallel to the ground to reduce neck and back strain.
• Relax your jaw to avoid neck tension, shrug once or twice to relieve shoulder tension and keep your abdominal muscles firm, but not too tight.
• Your head should remain level as you walk. All motion should take place from the shoulders down. Allow your hips to rotate front and back, and try to avoid swaying from side to side.
• Keep your hands loose, perhaps curled, but not clenched, and allow your elbows to swing close to, not away from, your body.
• Arms should swing naturally, with your front arm moving in a straight plane. Try not to let your arm cross the centre of your body.
• When stepping forward with your right foot, your left arm should swing forward and your right arm swing backwards. When your left foot steps forward, your right arm should swing forward and left arm swing backwards. It may seem simple, but it is surprising how we forget the simplest tasks without practice. To prevent shoulder stress, your arms should never swing higher than your waist. Walking should be a natural relaxed motion.
Footwear and Motion
When choosing walking shoes, shop at a store that provides assistance with your walking technique. A flexible shoe allows you to strike the ground with your heel first, then roll through your foot pushing off with your toes.
If you find yourself slapping the ground with your foot, your shoe may be too rigid. If your foot strikes the ground too hard or you do too much walking at the beginning, you may experience sore shin muscles (anterior tibialis). Progress slowly to avoid this.
Don’t Over-Stride!
When walkers increase their speed, they often over-stride – or take a longer step – which can cause harm. To increase walking speed or intensity, continue with your natural stride and increase your overall power by thinking of moving forward. To increase your stride length, think of lengthening your stride behind your body rather than pushing off harder with your toe. Your stride should be longer behind your body, where your toe is pushing off, rather than out in front.
How to Increase Your Fitness Level
• If you walk the same route and same direction for the same length of time, your fitness level might not improve. The body enjoys small changes in intensity to achieve improvement.
• If your walking route is relatively flat, find a route with a small slope. When your fitness level improves, try walking up a hill.
• If you choose stairs, take it slowly. If you have a problem knee, lead with your good knee going upstairs and bad knee going downstairs. If discomfort in your lower back, hips, knees or ankles holds you back, try Nordic pole walking, which can take up to 30% of the strain.
To give your fitness a boost, start walking today and gradually increase your time. Your body was meant to be active, and given the opportunity it will respond positively. Walk daily, if only for a short period of time. Gradually, your body will feel stronger, your balance will improve and you will want to walk more and more. And of course, if you experience pain, consult your doctor or fitness professional to address the situation before it becomes more serious.
So start walking today. Your body will love you for it!
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