Why walk when you can drive, take the bus, or beg a ride from someone else? Interesting question don’t you think? What happens if you have to park a quarter of a mile away from the door, or if there isn’t a scooter to borrow when you get there? We aren’t talking about transportation here, but about your ability to walk when you get where you are going. Did you know that 60 % of adults over age 65 walk less than one mile in a week?
What is going on here…clearly the ability to walk without assistance is critical to independent living. For some reason, many older adults feel that fatigue and shortness of breath are an inevitable part of aging. Is this what you believe? Do you need a therapist to convince you that this is wrong?
It has been a long hard winter for many, especially for seniors who have wisely stayed indoors. My 75 year old cousin came to the realization that not only was she tiring too easily, but that she was experiencing shortness of breath when she had to walk more than a short distance. This realization was new and she didn’t like it at all. Her doctor and her physical therapist had both recommended walking programs, but because she always been healthy and fairly active she had never felt the need.
She actually owned a treadmill but the time to use it never seemed right. It sat in the basement for years. The right day finally arrived. The treadmill now has a place in the family room where she can walk and watch television at the same time. She is on a mission, and because of this mission she is doing very well. The other day she proudly reported that she had walked across a huge parking without getting short of breath. Now that’s an accomplishment. She was thrilled and already feels confident that she will be able to attend her granddaughter’s graduation, navigate the airport corridors, and walk around campus without feeling like a third wheel.
Walking is the easiest and best form of exercise for those who aren’t yet ready to commit to a gym program. Speak to your doctor before embarking on any exercise program. If you haven’t walked in a long while you can ask for a Physical Therapy consultation. A professional will be happy to evaluate your needs and design a program to get you moving again.
The rules are so easy:
- Start slowly. If you try to do too much too soon you are doomed to failure. The idea is to enjoy the process. Don’t be discouraged if you can only do 5-10 minutes at first.
- Pick a time that is best for you. Most people find that mid morning or early afternoon is best, especially if they deal with morning stiffness or late day fatigue.
- Thirty minutes may seem like an impossible goal. Stay within your comfort zone. It is okay to break your walk up into shorter segments.
- Warm up and cool down slowly. A few extra minutes at the beginning and end of a workout can ease stiffness and protect your muscles.
Clearly the ability to walk is one of the keys to independent living. Spring is here. Celebrate it by taking a walk. What works for you? Share the secrets for your success.
Leave a Reply