Seniors start walking

(MS) - Contrary to popular belief, moderate exercise to improve overall health doesn't require a slew of expensive equipment. You likely already have just what you need at home: a pair of good shoes.

Many people underestimate the power of walking. According to James M. Rippe, M.D., a cardiologist and director of the Rippe Lifestyle Institute in Shrewsbury, MA, almost all of the benefit you get from exercise comes from escaping the bottom 20 percent of people in terms of physical activity. To achieve this, all you need to do is walk for 30 minutes per day.

The Benefits of Walking

Walking just may be one of the most beneficial actions you can take. If the power of walking were compressed into pill form, it would be one of the most popular remedies ever. What's more, walking is something that is easy to do, requires no prescription and you've been doing it from as early as age 1.

Here are just some of the benefits of walking: • Weight loss: Physical activity combined with well-balanced eating can keep the pounds off. This means advantages in lowering risk of heart disease, cancer, diabetes and more. • Decreases your risk of heart attack: Exercising just half an hour a day is associated with a 30 percent to 40 percent lower risk of heart disease in women, according to a 20 year Nurses' Health Study of 72,000 female nurses. • Moderates blood pressure: Getting the heart pumping regularly conditions it to work more effectively and with less effort. • Reduces "bad" cholesterol: Physical activity boosts good cholesterol (HDL) and lowers bad cholesterol (LDL), which causes plaque to build up on the walls of the arteries.
Other pluses ...
• Protects against hip fracture
• Enhances mood
• Improves sleep
• Lengthens life span
• Strengthens muscles, joints and
bones ... and much more.

Getting Started

Being sedentary is one of the worst things you can do for health, particularly if you have no medical reason to stay put. You don't have to run a marathon the first day. Build up to the recommended 30 minutes of walking by starting slowly and for whatever duration you can manage - even 5 minutes. As you gain confidence your momentum will approve.

Choose a safe place to walk that is also comfortable. Many seniors enjoy a stroll around an area mall because walking is not impeded by weather conditions. Still, you can walk on the boardwalk, around a scenic lake or wherever else you choose.

Overcoming Obstacles

If you feel unsteady walking, or have had a fall or broken bone that limits mobility, there are solutions. You can use walking poles, which will give you balance and a little extra body strength. If you use a walker or cane, still get out there and get moving as much as possible.

Water exercises can also be beneficial. The water serves to support your body, and walking through water provides subtle resistance that can build strength. Check out area health clubs or senior centers that have a pool. If dizziness or balance is a concern, you may need a new hearing aid or glasses. Sight and ear function contribute to balance. If you're concerned about safety or embarrassed to walk alone, start a walking club or go with a friend. Remember, having the support of others will make it more likely you'll continue in your fitness goals. You can also get a dog as a walking companion. Requiring two or more walks per day, a dog can be the incentive you need to get moving.

Remember to check with your doctor before beginning any exercise routine.