Walking and experiencing the outdoors is beneficial for maintaining health at any age, but they become particularly important for seniors who face increasing levels of health challenges. Seniors, including those in assisted living facilities, can find plentiful opportunities to walk to improve their health, but there are still concerns to remember. Walking isn’t complicated or hard to understand, but people often overlook just how helpful it can be.
Walking isn’t the only exercise that seniors can attempt, but it is often seen as the easiest. Everyone knows how to walk, and introducing new variations, such as speed walking or walking while carrying light weights, is often less risky than other types of exercise. Seniors looking to enhance their health and experience the outdoors should see if walking is right for them.
Recommended Walking Amounts for Seniors
The ideal walking distance for seniors will vary greatly depending on individual health status and physical capability. Health professionals generally recommend that seniors aim for at least 150 minutes of aerobic exercise per week, split up among separate days. This can include brisk walking, but also some forms of yoga, weight lifting, or swimming. However, for those who find this amount of exercise challenging, starting with shorter durations and increasing over time is a practical and generally recommended approach. Any effort toward the recommended amount is beneficial if the alternative is minimal or no exercise.
Even among seniors who aim for 150 minutes per week of walking, the way they approach their exercise schedule can differ. For example, a senior with mild arthritis might manage short walks several times a day, while someone with advanced osteoporosis might require shorter, less frequent walks with the aid of a walker or cane. You should talk to your doctor or staff at your assisted living facility to determine what is safe and beneficial.
Walking in a safe and secure assisted living facility, surrounded by fellow residents and beautiful nature, can make daily exercise much easier. Facilities provide environments and opportunities much more appealing than walking alongside a city street on a hot day. You can tackle daily exercise at an assisted living facility by walking in the garden, using treadmills during inclement weather, or even participating in programs like walking clubs.
How Much Should a 70-Year-Old Walk? If physically able, seniors should strive to walk 30 minutes a day, five days a week.
Why Walking Is More Challenging for Seniors
Unsurprisingly, aging causes physical changes and health conditions that can make walking more difficult. Joint stiffness and muscle weakness are common for seniors, which can reduce their range of motion and stamina. Most of the time, we associate these risks with slips and falls in the house, but they can also reduce a senior’s ability to go on walks and navigate their surroundings.
Even without physical limitations, cognitive impairments, including varying stages of dementia, can further complicate a senior’s coordination and ability to recognize familiar environments. Cognitive decline that leads to disorientation increases the risk of accidents during walks, meaning seniors sometimes need dedicated support and assistance when they venture out.
Additionally, seniors sometimes struggle with depression or anxiety if they are cooped up in the house. Walking outside, whether with friends or family, is a great way to overcome this issue, but it’s a classic chicken-and-egg situation. Without motivation to get outside, seniors can’t reap the benefits of the activity. Limitations can be mental just as much as physical.
Remember: Florida is not always the most hospitable place during certain months of the year. As we continue through this Summer season, temperatures will rise even more. Everyone, not just seniors, should be careful to avoid the hottest parts of the day, drink water, and limit time in direct sunlight should they implement walking into their daily routine.
A Banyan Residence is Here to Help in Your Journey
At A Banyan Residence, you will find many opportunities to enjoy our facility by walking with friends, family, and fellow residents. Our staff can help prepare you for new exercise excursions and assist you in determining how long you should walk per day to meet your goals – while ensuring an adequate level of supervision.
Contact A Banyan Residence today to schedule a tour of our facility and learn about assisted living as an option for seniors in Florida.
