Taking a walk has been a top activity for older adults during the pandemic. As spring approaches — and icy sidewalks aren’t an issue – this is one of the best ways to get out of the house, be out in the open air and face a low risk for viral transmission.
Many people ask if walking really counts as exercise, or whether it is “good enough” to provide health benefits. There are a number of ways to answer this.
Steps
First, if you are tracking your exercise using a device like an Apple Watch or Fitbit, walking definitely counts; they will record any kind of walking (around the block or to the fridge!). Most other apps on a smartphone or other fitness programs certainly include this activity.
The use of these tools has been a godsend for those who aim for 10,000 steps a day. By the way, where does that number come from? A Japanese company in the 1960s came up with that figure to market its pedometers. The Journal of the American Medical Association says the same benefits can usually be derived with just 7,000 steps daily.
Second, walking can help our overall physical well-being. A recent study showed that a 30-minute walk five times per week can lower the risk of heart disease by nearly 20 percent. A 15-minute walk after a meal can lower blood sugar levels. Overall, there is a strong correlation between walking and a strengthened immune system.
Third, keeping active in bursts during the day can have benefits. Those of us who are stuck at home most of the day (working or otherwise) can break things up with a quick walk outside or around the house. If you are back at the office, the same holds true. The last thing we want as we age is to become sedentary. Even if a longer walk is not possible, several shorter ones are beneficial.
Fourth, to be successful in any kind of fitness endeavor, it is crucial that we enjoy what we are doing. Not every kind of exercise appeals to everyone. Some like to swim. Others like biking. Choose what you like and you will be more likely to succeed. If you enjoy walking, go for it.
Just Start
I advise folks that moving is definitely better than not moving. That being said, activities that involve more intensity are usually better than those that do not. Walking at a slow pace and making frequent stops (like taking a dog for a walk) is better than sitting on the couch, but walking without the pet (alone or with a friend/family member) at a brisker pace is even better.
There is also the option to do a kind of High-Intensity Interval Training (HIIT), which sounds a lot scarier than it is. I do this with nearly all of my personal training clients in one form or another. An example would be walking for two minutes at a regular pace, then going fast for 20 seconds, then going back to the regular pace for two minutes, and repeating the cycle. The length of time and intensity can be tailored to your own abilities. Start out with short bursts and add to the level of difficulty as you are able.
Beautiful weather is on the way. Let’s get on those good walking shoes and do something healthy for ourselves.
