Whether you exercise walk regularly or can hardly walk; you are a candidate for a walking program.? ?Seniors admire other people who exercise, but the idea of making such a huge commitment is often daunting. ??If your body hurts already, the thought of pushing old muscles to new limits is pretty intimidating. The good news is that exercise doesn?t have to be painful. ???If you can walk, you can exercise.? Isn?t it exciting that something you already know how to do is considered exercise???
It is unfortunate that many of us grew up when coaches screamed ?no pain, no gain? into our tender ears. This philosophy either made us super athletes or it intimidated us enough that we never wanted to exercise again.?? The Surgeon General recommends 30 minutes of moderate physical activity 5 or more days a week.? That really isn?t that much. ?Walking qualifies as a cardiovascular exercise, but it also increases muscle tone, reduces stress, and burns calories.
What keeps you from exercising?? Are you afraid of hurting yourself??? Muscle tears, fatigue, blisters, sore feet and painful knees could happen to anyone, but not if you proceed with caution. ??It is okay to start very slowly (a block or two) and build up very gradually. ?You don?t start training for a marathon if you have been sedentary for years.?? The only requirement is consistency, which means walking nearly every day. ?Declare your intentions, get an okay from your doctor, start an exercise log, and lace up your shoes.
?The key to walking comfort is a good pair of walking shoes, but shoes aside, let?s think a little bit about where you are going to walk (walking surfaces).? Where you walk does make a difference.? The best low impact surfaces are flat, firm and not too hard (grass, wood chips, dirt paths and cinderblock tracks).? Most communities have walking/biking paths, parks, athletic fields, gyms and other good places for you to walk. ??Look around and check out your own neighborhood.? ???A treadmill is a nice way to start because it is level, the surface is soft, and you have hand rails for support. ?If a treadmill is not an option, just go outside. ??Be especially mindful of surfaces if you are walking around the neighborhood.? If you have a choice, walk on a road rather than on a sidewalk (asphalt is more forgiving to your feet than concrete and you won?t have to think about curb edges and broken or cracked sidewalk squares). ??If you can do a mile or so with ease you can consider yourself a proficient walker.? With only foot comfort and stability in mind you can walk anywhere. ??Go ahead and walk on the beach (pick the firm surf line instead of loose sand), at the park, or even in the foothills (be mindful of the terrain and consider a walking stick if the ground is uneven and the grade steep.? So, let?s go for a walk.? I think you will like it.
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Source: http://lmb.typepad.com/smart_senior/2012/11/senior-health-and-fitness-lets-take-a-walk.html
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