Walking is a complete, simple, and beneficial exercise. It is especially advisable since, if done regularly, it allows you to be more active and lead a healthier life, significantly improving the quality of life, especially that of older people.
Physical activity that involves walking prevents diseases and reduces depression and anxiety while influencing general well-being. According to data handled by TK Home Solutions, one in four adults does not reach the recommended physical activity levels. In addition, for those over 65, walking at least three days a week prevents falls and preserves autonomy.
Moderate-intensity aerobic physical activity is recommended, 150 to 300 minutes per week, depending on your physical ability. Although it is best to adapt the walks to the physical shape of each person and start with small doses of activity, to gradually increase the duration, frequency, and intensity.
Walking is one of the most accessible aerobic activities and one with the lowest injury rate compared to other exercises. Its benefits are noticeable from the first moment, and experts show us the main ones:
Help with diabetes: Walking regularly helps the immune system and improves diseases such as diabetes, as it helps to keep blood sugar levels lower and prevents the risk of developing type 2 diabetes.
Reduces the risk of diseases: Physical activity strengthens the immune system and reduces the risk of certain chronic diseases, such as Alzheimer’s, osteoporosis, hypertension, coronary or respiratory diseases, or certain cancers.
Prevents bone loss: Walking contributes to having healthier bones and avoiding falls and fractures. It increases not only mobility but also balance and coordination, as well as flexibility.
Improve sleep: Day walking allows you to fall asleep quickly. It decreases night awakenings, which will help older people feel more rested, in a better mood, and with more energy in the morning.
Increases lung capacity: Lung capacity increases as the habit of walking is introduced into the daily routine. When walking, there is an increase in pulmonary ventilation, which allows the body to be more oxygenated.
Conservation of cognitive abilities: Walking daily helps the elderly process information while helping to maintain memory capacity, reducing the risk of age-related dementia.
Cholesterol control: By preventing blood pressure, one can control cholesterol levels more. Walking daily helps increase HDL cholesterol, or “good cholesterol,” lower LDL cholesterol, or “bad cholesterol,” and triglycerides.
Reduces pain: As we age, we suffer from diseases usually typical of advanced age, such as rheumatism. The physical activity that involves walking helps to reduce pain and, therefore, the taking of medications aimed at musculoskeletal discomfort.
Increases resistance: As we cover longer and longer distances, you’ll have more stamina, strength, and flexibility and less risk of broken bones. Maintaining mobility is one of the clear benefits of walking daily.
Helps to have better circulation: Performing aerobic exercise prevents the appearance of varicose veins and other pathologies derived from poor circulation. In addition, it strengthens the heart, prevents thrombophlebitis, and reduces the risk of heart disease.
Reduces and prevents obesity: For obese people, walking is an exercise that allows them to lose weight. And for people who don’t need to lose kilos, it will help them maintain an adequate body weight.
Improves depression and anxiety: Doing an activity outdoors clears the mind, reduces stress, and stimulates the production of endorphins and, therefore, improves mood and self-esteem while helping to reduce depression and anxiety, especially for those who live alone.
Longer life expectancy: According to the World Health Organization, people with an insufficient level of physical activity have a 20% to 30% higher risk of death than people with a sufficient level of physical activity.
Facilitates socialization: People who feel lonely can socialize with others with the same interests in outdoor routes.
Strengthens muscles: Walking contributes to having more mobility and strengthening muscles, so older people will feel more robust and more autonomous, increasing the possibility of performing daily tasks without having to depend on others.
