Walking Tips for Seniors

Watching the movie of Forest Gump, reminded me of the running craze back in the 70's and 80's. It seemed that a lot of us were either jogging or running back then for fitness. That was twenty to thirty years ago. The majority of those folks are now late middle age or they are seniors. Being a former cross-country runner from the late 1960's, I am now in my late 50's. I recently started to take up the activity of walking. I know how important it is to maintain your fitness as you get older. I can also say that maintaining good fitness now is even more important than it was when we were younger. If you are reading this, that means you have access to a computer. It is not unusual for a person to spend a lot of time sitting at their computer. Exercise is a necessity. As spring approaches, we are ready to get outside for fresh air and sunshine. Here are a few ideas to help you with the transition.

Dress for the walk. Here you have to use some common sense. If you walk early in the morning or after sundown, wear light colored clothes. This way you are able to be seen better by people that are driving automobiles. Don't overdress. Even if it is cold, don't put on too much. Remember you will be working up a sweat and you don't want your body to over heat itself. Just wear clothes that are a little lose and comfortable. Make sure you wear clean dry socks, preferably white. Your shoes shouldn't be too heavy. Since you are only walking, regular street shoes are fine. If you want to wear tennis shoes that's okay ,too. Do make sure that whatever you wear is already broken in. Blisters is the last thing you want. If you have sensitive eyes, wear sunglasses. If it is very windy or even sunny, wear a hat. Some people worry about the sunlight and that can be a problem. If that is the case make sure you wear long sleeves and pants. Melanoma is a serious disease to prevent.

Picking the route to walk is just as important. You want to avoid potential problems. Some people like to walk at a High School or College Track. That makes it easy to control their distance. Others like to walk in a mall. The good thing about that is that it has a controlled environment. I have seen malls were blood pressure was screened for individuals before and after their walk. However, many of us don't have the opportunity to walk except in our own neighborhood. You should always walk on the sidewalk whenever possible. There are times when you have to walk on a roadway. When you do this, never walk on the side with your back to the traffic. Always walk on the side with the traffic coming at you. Make sure when you pick your route that you find one that is safe. By safe I mean away from bad elements. Elements like construction, heavy traffic, mean dogs, dark or unlighted areas, and groups of intimidating juveniles, can all lead to problems.

Other precautions to consider are letting friends, relatives, and neighbors know where and when you walk. Some walkers I know take their cell phones with them in case of an emergency. I have even seen walkers with a staff, cane, or walking stick. You never know when you may have to remove something in your path.

Distance and time are necessary to keep track of the amount of walking that you do. Some people like to set a certain distance and go that way. Yet others like to just set a time for their exercise. Always have a start and finish place. Hopefully it will always be the same place. This helps establish an attainable routine.
As you get more proficient, you can adjust one or the other.

Some people like to listen to music as they walk. This fine if you are on a track or at a mall. However, I would discourage it on a sidewalk or roadway. In these two areas, you have to pay attention to what is happening around you. Another good thing is to have a partner or two walking with you. You can encourage each other as well as help past the time. If you walk at night, this is especially important.

Like any activity or form of exercise, it is always good to have a physical exam before you start. If you haven't done any rigorous exercise, you have to be sure your body is able to handle it. Once you start, don't over do it. Yes it is only walking. However, if you aren't use to exerting yourself, you can find yourself in a world of trouble.

Walking might seem like a simple activity. Yet as we get older, it is one of the best things we can do for our overall fitness. It can also be very joyful and rewarding.