Seniors Walking Program

Research shows that those seniors who participate in an ongoing exercise program are healthier and more active than other senior citizens their age. Actually, there are great benefits obtained in moderate exercise. There is no need for strenuous exercise at a rapid pace. Many exercise experts agree that the senior can easily achieve fitness goals by walking at a moderate pace for about 30 minutes 4 or 5 times per week. While this goal of fitness might seem very easy to achieve for many active adults, it might be a bit difficult for a senior who has been inactive for many years. That is the reason that the senior should take it slow. And work at their own pace.

Senior Walking Plan

Step One - Before starting the senior walking program find a low flat area to walk, one with no hills or detours to disrupt walking.

Step Two - Before starting each walk warm up the body. Stretch arms up for a few seconds. Next, walk in place, while pumping the hands in an up and down motion lightly for a few minutes. Even the slightest warm up helps to loosen those tight muscles and make injury to the body less likely.

Step Three - Wear comfortable loose clothing and walking shoes. Start the walk at a very slow pace, breathing in and out normally. Once the body has adjusted to the pace, pick up the pace slightly to a pace that is comfortable for the body. Keep walking in that same direction for 15 minutes. Slow the pace if you start to feel uncomfortable. Keep time carefully. Once you've walked in that direction for fifteen minutes turn around and walk back to the start position at the same comfortable pace.

Step Four - Pump the arms lightly and keep walking, once you are nearing the finish point slow down the pace. Keep walking and don't stop yet. This slow down pace is also the cool down part of the walking exercise which is used to let your body get readjusted to a resting mode.

Step Five - Once the walk is over do a few stretching exercises like the one that were performed at the beginning of the walk. Drink a glass of water and relax.

Walking Tips:
Gradually work up to exercising 4 or 5 times per week for 30 minutes.
Ask a friend to team up and walk together to make the walk more fun.
Don't try to keep pace with others who might be walking faster.
Get your doctor's approval before starting any exercise program.