Seniors should walk for 15 minutes daily… Find out why!
As we age, staying active becomes vital for maintaining our overall well-being. One simple yet powerful way for retirees to boost their general health is by incorporating a daily 15-minute walk into their routine.
Why? Well, let’s dive into the countless benefits awaiting those who embrace this easy habit. Firstly, seniors should walk for 15 minutes daily because it’s an accessible and low-impact exercise alternative that can be easily integrated into their day.
Not only does it require minimal equipment, but it also offers a delicate way to get moving without putting undue strain on aging joints. Also, seniors should walk for 15 minutes daily because it can significantly improve mental and physical well-being.
From strengthening the heart and muscles to reducing the risk of chronic diseases, the benefits are unquestionable. So, lace up those shoes and join us on this journey to better health today!
A simple way to get active
Seniors should walk for 15 minutes daily because it’s easy to feel overwhelmed at just the idea of exercising. You might feel intimidated by going to an exercise class or the gym. Your schedule might be so hectic that you don’t have the time to hit the gym daily.
Taking a stroll is as simple as walking out your front door. You can just go around the block or down the street and back. Begin small, then gradually add some more distance. Find a route you like. You can stroll around a park, your neighborhood, or a designated fitness path.
You’ll look younger
The fountain of youth really does exist!… You just have to walk to find it. And we mean that literally.
Seniors should walk for 15 minutes daily because people who regularly walk not only look younger than their age but might also be younger on a cellular level, according to studies published in PLOS One.
Scientists found that cardiovascular exercise, including walking, can preserve or even extend your telomeres, the parts of your DNA that shorten as you age. Who’s worried about wrinkles now?
Instant happy pill
Seniors should walk for 15 minutes daily because walking can instantly lift your mood, especially when you go outdoors, whether you’re just having a down day or a down life.
Not only can it make you less depressed, but according to research published in the Archives of Internal Medicine, those who suffered from depression and took a daily walk showed just as much improvement in their symptoms as individuals who took medication.
60 to 70% of the subjects could no longer even be classified as being depressed. A follow-up study discovered that the mood boost from the walk lasted longer than the medication, as well.
Sleep better
Seniors should walk for 15 minutes daily because getting a solid eight hours of sleep at night is one of the most important things you can do for your overall health. But sometimes that’s easier said than done. Thankfully, a brisk walk is essentially Ambien minus the pill.
In a big meta-analysis of sleep studies, researchers found that those who walked regularly had longer and better quality of sleep. And for people unlucky enough to still have insomnia? Well, walking helped them reduce the number of sleepless nights they went through.
Boost your metabolism
Metabolic syndrome, which is the evil trifecta of high blood sugar, increased blood pressure, cholesterol, and fat around your waist, is one of the worst side effects of our inactive lifestyle. It signals heart disease and diabetes and can even mean an early death.
But we have an old-fashioned cure for this modern-day disease: exercise!
Seniors should walk for 15 minutes daily because any cardio exercise, which includes walking, can stop metabolic syndrome and even reverse the deterioration, according to a study published in Circulation.
But vigor is the secret to accelerating your metabolism. Rather than just taking a stroll, try alternating power walking and taking a stroll.
Burn calories and fat
Obviously, we already know that exercising will help you burn calories. It also burns that annoying hard-to-lose fat, especially belly fat. Seniors should walk for 15 minutes daily because it’s a simple way to lose weight without considerable changes to your life.
Doctors also say that walking helps decrease your appetite. So not only are you burning calories that result in weight loss, you’re not eating as much, either. Walking enables you to burn calories without painful exercise or denying yourself your favorite meals.
Prevent injuries
The bad part about high-intensity aerobic exercise is that you’re more prone to injuries. Tendonitis, joint pain, and knee or ankle sprains are common injuries when you do intense exercises.
But seniors should walk for 15 minutes daily because this form of exercize is a bit more moderate. Just remember to keep a medium pace for the most suitable results.
Improve your joint health
Seniors should walk for 15 minutes daily because it helps their joints and can relieve arthritis symptoms. It also makes you more flexible.
Begin slowly, and try not to overdo it. Here are some effortless ways to enjoy the benefits of a daily walk if you have arthritis without hurting yourself:
-Go low impact: Don’t try to walk too fast the first few weeks.
-Go slow: Don’t strain yourself. If you feel pain in your hips or knees, slow down instantly.
-Heat or cold: Some suggest putting heat on your joints before and cold afterward. The heat warms your muscles, and the cold relieves joint discomfort.
Get your creative juices flowing
Are you stuck for an idea? Take a quick stroll around your neighborhood. Whether they need an answer to a problem or looking for inspiration for something, seniors should walk for 15 minutes daily because it gets their creative juices flowing in all areas.
An analysis published in Frontiers in Neuroscience discovered that walking enhanced convergent and divergent thinking, the two types associated with improved creativity.
You might just live longer
Seniors should walk for 15 minutes daily because it helps them live longer. Studies have shown that you can add up to 7 years to your life simply by exercising daily, regardless of your weight. Even better, those extra years will be good because people who walk are happier.
A different study found that people who regularly exercise report feeling more joyful, more excited, and more enthusiastic about their “tomorrow” than their couch potato brothers.
Seniors should walk for 15 minutes daily…But how can they make this happen?
So now that we’ve concluded that it’s a good idea to take a daily stroll, what if you don’t have time? Or do you want to exercise more in the mornings or evenings? Here are some simple solutions to incorporate more steps into your day:
Get a step counter: These little devices will help you track how far you’ve walked. Seeing your progress motivates you to do more each day. Here’s one of our favorites you can order from Amazon: Waterproof Health Fitness Tracker with 24/7 Heart Rate, Blood Oxygen, Blood Pressure, Sleep and Stress Tracker
Plan: Many people keep walking shoes handy in case they see a good place to take a stroll, like a track or a path, or perhaps your friend asks you to go with her in the afternoon.
Park far away from a store: When running errands, park far away, so you’ll need to walk farther. This is an easy but practical way to get some walking in while doing everyday things.
We hope you found this article helpful. Please be sure to leave us a comment and share your thoughts with Golden Years Bliss.
In the meantime, we also highly recommend you read: 15 Fun Retirement Hobbies to Kick the Golden Years Blues
