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Walking is a Good Alternative to Running for Older Adults


It is not just an activity that helps you get from point A to point B. Walking represents one of the most effective activities that enhance both mental and physical health regardless of age. Many historically renowned figures such as Henry Thoreau, Thomas Jefferson, and William Wadsworth considered walking to be one of life’s most therapeutic activities. For many seniors, walking is the most accessible physical activity, which is why walking is a good alternative to running.

Running does a better job of working out the body, but it can cause joint and muscle pain that many seniors cannot endure as they grow older. Walking is much more gentle on vulnerable parts of the body, such as hips, knees, and ankles. The exercise requires less exertion, while at the same time giving the heart enough of a workout to encourage better blood circulation. At the MorningStar senior housing community in Kirkland, Washington, walking is the most popular physical activity for our residents.

Walking is easy enough for seniors covering all levels of fitness. According to Dr. Melina B Jampolis, the ideal walking exercise covers 30 minutes a day at least five times a week. Whether you walk alone or join a hiking club located in the greater Seattle metro area, walking delivers several benefits that make it the most effective strategy to maintain a healthy lifestyle well into your golden years.

Enhance Heart Health

Lowering your blood pressure improves heart health. Research indicates that for every 1,000 steps taken each day, you can lower your systolic blood pressure by .45 points. With 10,000 daily steps becoming the target goal for many healthcare experts, you can reduce your systolic blood pressure by 4.5 points in just one day. One of the most notable walking studies comes from The New England Journal of Medicine. The healthcare industry publication discovered that walking generates enough physical activity to lower the risk of a cardiovascular event by at least 30 percent. Just 500 additional steps taken each day can decrease the risk of contracting heart disease by almost 15 percent.

Mitigate Joint and Muscle Pain

We already mentioned why walking goes easier on the joints and muscles than running. Did you know that walking improves your mobility by increasing blood flow to both joints and muscles? Research demonstrates that walking just 10 minutes a day, which adds up to around an hour per week, can prevent the development of debilitating diseases such as arthritis. The American Journal of Preventive Medicine in 2019 published a research study that followed 1,564 older adults who experienced joint pain in the lower body. Participants in the research study that walked for just an hour a week had a better chance of remaining joint pain-free four years later.

Boost Mood

“I need to clear my head. I’m going on a walk.”

How many times have you heard the statement or even uttered it yourself? Although a chocolate square or a glass of red wine can take the edge off a stressful day, going for a walk is a zero-calorie generating strategy that delivers positively impactful mental health benefits. Research shows that only 10 minutes of walking can improve your mental health. For seniors struggling with mental health issues such as depression and anxiety, walking is the most effective answer to address what goes awry upstairs.At our senior housing facility located in Kirkland, WA, we take the mental and physical health of our residents seriously. Schedule a tour today to find out how your senior loved one can maintain a healthy lifestyle at MorningStar of Kirkland.

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