Active Aging Presented by Public Health Seattle-King County
Walking might seem simple, and you may even wonder if it’s enough by itself, but it’s actually very beneficial when it comes to improving your health. Especially for seniors and retirees, walking is one of the easiest ways to stay active, boost your mood, and improve your overall well-being — and you can do it without a gym membership or expensive equipment. Whether you’re already taking daily walks for your health and mental well-being or have just been thinking about where to start, this guide will help you understand the benefits of walking and how to make it an enjoyable part of your daily routine.
1. Walking Can Help Boost Your Heart Health
Walking is one of the finest exercises to ensure a healthier heart and better health in general. It lowers your blood pressure, improves circulation, and can even reduce your risk of heart disease and strokes if you can manage a brisk, easy walk for just 20 to 30 minutes each day. It’s like giving your heart a little tune-up by just putting on your sneakers, stepping out the door, and doing it daily.
Tip: To improve digestion, consider taking a walk after you eat. Don’t worry, you won’t have to go too far — even just a walk around the block can help.
2. Walking Is Gentle on Your Joints
Unlike other vigorous exercises, walking is gentle on joints, making it a perfect activity for older adults who may have conditions like arthritis or inflammation. It will keep you flexible and strengthen your muscles.
Tip: Walk on softer surfaces like grass or dirt when possible since it’s easier on your knees and hips.
3. Clear Your Mind and Boost Your Mood
Walking is not just good for your body; it is also a great way to reduce stress and get you out of your head. If you’re feeling down, take a quick walk. Walking (and exercise in general) has been shown to release endorphins, which reduce anxiety and symptoms of depression.
Tip: Consider leaving your phone at home to really enjoy the sights and sounds of nature. Take in the sunshine and listen to the birds chirp. If you’re feeling social, ask a friend to join you!
4. Improve Your Balance and Mobility
As you get older, it’s harder to maintain your balance, but walking can help with that. It strengthens your core and leg muscles and enables you to improve and maintain your coordination. Not only does this help with mobility, but it also helps to prevent falls and other injuries.
Tip: Try to be really mindful of your posture when you walk. Stand tall, engage your core, and take slow and steady steps.
5. Make It an Enjoyable Part of Your Routine
It’s easy to say that you’ll start walking more, but the key to making it a consistent part of your routine is to make it enjoyable instead of something that seems like a chore. There are a lot of things you can do to make your daily walks something to look forward to: Listen to music, look for new and interesting paths, or take a walk to your favorite coffee shop and enjoy a little treat afterward. Find something that excites you!
Tip: Take photos of interesting things you see around the neighborhood or out in nature while on your walk. This way, you’ll start to appreciate the beauty in the little everyday things around you and will have some fond memories to look back at.
While walking may be one of the more basic forms of exercise, it’s an excellent wellness boost for seniors and retirees who are worried about maintaining their health. It supports your body, improves your mental well-being, and can be a great source of routine and joy. So grab your shoes, step outside, and walk your way to wellness, one step at a time.
Active Aging is presented by Public Health- Seattle & King County. Public Health- Seattle & King County recognizes the important and untold stories of innovation, service, and sacrifice by the Black community and supports efforts to improve equity and achieve social justice. We want everyone to get health insurance and access health care. Visit www.kingcounty.gov/health for health insurance, flu and COVID-19 testing locations.
