Walking is one of the most underrated, accessible and beneficial forms of exercise for people over 50. As we get older, the saying “use it or lose it” becomes more true, making it even more important to maintain an active lifestyle.
The good news is that regular walking is a simple, low-impact way to not only maintain an active lifestyle but also fight “use it or lose it” syndrome. Regular walking not only supports cardiovascular health, strengthens muscles and bones and aids in weight management, it also promotes mental health and improves balance and coordination.
It’s no surprise to me that more and more adults over 50 are putting on their walking shoes and hitting the sidewalks, but many still remain skeptical or dismissive of this wonderful form of exercise.
No matter how you feel about walking for your health, here are seven reasons why you should walk (especially if you’re over 50).
1. Improves cardiovascular health
Cardiovascular disease is the number one cause of death among older adults. Regular walking can significantly improve your heart health by increasing blood circulation, reducing bad cholesterol and increasing good cholesterol. The rhythmic nature of walking keeps your heart beating at a steady rate, which is beneficial for your overall cardiovascular health.
2. Strengthen muscles and bones
Aging naturally leads to a loss of bone density and muscle mass, but regular walking can help counter this process. As a weight-bearing exercise, walking strengthens bones, reducing the risk of osteoporosis and fractures, and because it works multiple muscle groups simultaneously, it helps keep them active and strong.
3. Improve your mental health
Walking is not just exercise, it’s also great for your mental health. Walking has been shown to significantly reduce symptoms of depression and anxiety. Walking gives you the opportunity to clear your mind, reflect and even meditate. Walking with a friend or loved one adds a social aspect that can be extremely beneficial for your mood and mental health. For an extra spirit boost, try a walk in nature. The fresh air and quiet surroundings will rejuvenate both your mind and soul.
4. Helps with weight management
As we age, our metabolism naturally slows, making weight management more difficult. Regular walking can help burn calories, maintain a healthy weight and prevent chronic diseases like diabetes and heart disease. A healthy weight also means increased energy levels, easier mobility and less stress on joints.
5. Improves joint health
Many people fear arthritis and avoid activities that may make it worse. However, contrary to some medical opinion, exercise is one of the best treatments for arthritis. And walking is especially effective for arthritis. Walking lubricates joints, especially the knees and hips, and keeps the surrounding muscles and soft tissues loose and flexible. Regular walking can be very effective in managing arthritis effectively.
6. Improve balance and coordination
As we age, falls become a major concern as bone density decreases, naturally increasing our risk of fractures. Maintaining balance and coordination is easier than regaining it after it has been lost. Walking requires coordination of multiple muscle groups. It also strengthens the body’s ability to stabilize itself quickly, reducing the risk of falls.
7. Low impact and high adaptability
One of the biggest benefits of walking for people over 50 is its low-impact nature. Unlike higher-impact exercises like jogging, walking is gentle on your joints and can be easily adapted to your fitness level. Whether you prefer leisurely strolls around the neighborhood or a brisk hike in the park, walking can be tailored to fit your personal needs and goals.
If you’re over 50 and haven’t yet incorporated regular walking into your lifestyle, what are you waiting for? Walking is one of the simplest and most effective ways to stay active, healthy and active after 50. But if injury or pain is preventing you from starting or continuing regular walking, consult an exercise professional.
80% of musculoskeletal pain and injuries are related to movement issues that can be resolved naturally and without procedures or surgery. But you can’t truly understand this without consulting a movement specialist, or physical therapy professional who specializes in mechanical pain. If you need help finding such a specialist in your area, please contact us.
Physical therapist and mechanical pain specialist Dr. Carrie Jose owns CJ Physical Therapy & Pilates in Portsmouth and is a Seacoast Media Group contributor. To contact us or schedule a free discovery visit to explore solutions to your pain or injury with a mechanical pain specialist, visit www.cjphysicaltherapy.com or call 603-380-7902.
