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Get Outside and Take a Walk!

Walking is an exercise we can do while hanging out with friends and/or enjoying the sounds of nature while achieving a good workout. We can do it from right outside our home or by exploring parks and nature areas around us. It doesn’t require special equipment, although experts say you do need a pair of good walking shoes and appropriate clothing including sun protection. As always, before beginning any new exercise, please consult with your healthcare provider.

The Harvard Medical School says walking may be “one of the most powerful ‘medicines’ available. It can help lower your risk of heart disease, cancer, and diabetes, lower blood pressure and cholesterol levels, and even keep your memory sharp.” Evidence also shows short walks can be as beneficial as longer ones. In fact, just 30 minutes a day can increase cardiovascular fitness, strengthen bones, reduce excess body fat, and boost muscle power and endurance.

Maintaining good posture during a walk is important in avoiding injuries. If you lean forward or hunch, it can cause backaches as well as make breathing more difficult. Experts say extend your spine as if it is being lifted from the crown of your head. Don’t look down at your feet but rather keep your gaze about 10 to 20 feet ahead of you. To get the feel of your spine upright, place your thumbs on your lower rib and fingertips on your hips. Now as you straighten your spine, notice how the distance between your fingers increases.

If you have sciatic pain, experts say regular walking can be a good exercise because it spurs the release of pain-fighting endorphins and reduces inflammation but also offer some tips to keep you safe. These include shortening your steps, remembering to maintain your posture and slowing your pace. Your healthcare provider should have other tips to help.

MorningStar of Hillsboro, one of the newest retirement communities in Hillsboro, OR is now open to residents. We offer 141 spacious apartments in a choice of floor plans and configurations along with an array of luxury amenities and hospitality services. Residents can keep moving with our swimming pool, fitness center, and strolling paths as well as the nearby Tualatin Hills Nature Park with over 4 miles of trails. In addition, Kaiser Permanente Medical Center and Tanasbourne Town Center, offering shopping, restaurants and entertainment are minutes away. Please contact us today about Move-in Specials on our senior apartments and stay connected with us on Facebook.

MorningStar takes tremendous pride in the reputation we have earned for excellence and authenticity since our inception in 2003. We believe the human capacity to grow, to learn and to contribute is ageless; and we act upon that truth daily, as we care for, inspire, and love the residents under our senior living roof. Contact us to learn more about one of the finest retirement communities Hillsboro, OR has to offer.

Source: health.harvard.edu/promotions/harvard-health-publications/walking-for-health-sep2015-test
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