The data has been in for a long time. Walking is a great way to keep us healthy.
While a 15 minute stroll can help us keep our attitudes in check, our weekly totals should be 6 miles. Yes, walking 6 miles a week can keep us in great health.
The problem is that as we age, even though walking is a relatively safe exercise, we find balance issues or arthritis can make this exercise harder for us to include in our regimen. But there are ways that can ensure we can get those six miles of walking accomplished.
That’s true even though we are just starting out. Which may mean we will only get 5, 10 or even 15 minutes of walking done daily, until we build up our stamina. Yes, those won’t hit the 6 miles- but we are in this for the long term, and as we build up our stamina, we’ll reach that target.
And, even as we build up our stamina, we should remember that warming up is a critical part of our routine Five minutes of walking at a slow pace to start our daily walk is critical to getting our muscles and joints ready for the longer activities. (Many clinicians advise us to add in additional exercises that will strengthen our core, which augments our gait and decreases the odds we’ll trip as we take our walks.)
We also should make sure that we are doing our walks on routes that don’t have uneven sidewalks, are strewn with rocks or ruts, and other hazards. We want to make sure we can finish our routine safely.
Our posture is also critical. We want to keep our chin level with the ground and our gaze about 10 or more feet in front of us. This will also help us notice any impediments on the path we are using for our exercise. (Looking down can leave us with neck and/or back pain.)
Which brings up our shoes. Tight fitting shoes will alter our gait- and causing us to have knee or back pain. If are shoes are too loose, we can trip and fall. We may even want to use walking poles to help with our stability issues, alleviating pressure on various parts of our body- all allowing us to get those six miles completed.
We also want to choose our attire carefully. We should make it really easy for folks- and cars- to see us easily. Bright colors (or reds, yellows, or oranges) will achieve that during the day; at night, we may need to add reflective gear or carry a flashlight.
No matter what time of the day you walk, make yourself visible. Wearing red, yellow, orange or hot pink enables motorists, cyclists and skateboarders to see you. If you must walk at dawn or dusk, add reflective gear and carry a flashlight.
Finally, walking with a friend or two also helps It makes us more visible, it makes our sojourn more enjoyable, and, just as importantly, if something were to happen, we’d have a buddy who can report the issue to 911.So, what are you waiting for? Let’s get those 6 miles finished each week.
My husband has taken up walking for exercise. In September, he did more than 400,000 steps! This post is helpful – thank you!
Laura
Now, that’s a walk! 400,000 steps!
Such great points. Staying healthy and taking care of our bodies must be intentional. I always sleep better when I’ve taken a walk during the day.
That’s great, Lisa. Glad to hear your exercise helps you sleep better, too!
While it seems like a lot, I find that I get in a mile a day just from the basics! Getting in another hour of just pure walking makes it fairly simple to get in 10+ miles a week without much effort.
That’s super, Diane! Your body and your brain will thank you!
Walking is very good for helping keep your circulation regular. Although, I do have a couple disabilities that make it difficult, hEDS and arthritis, I still make an effort to take walks. I just have to use some assistive devices like shoe inserts or braces. Thank you for bringing awareness that six miles is the best suggested distance to accomplish each week.
I also have a problem walking. Which is why I prefer to ride my bike- and hope to be able to resume swimming (which has been removed from my mornining routine for more that 3 years now).
My spouse and I have walked for exercise for years. But anyone who walked in our neighborhood without looking down a lot would end up in the ER eventually (which, my husband did once, tripping on a sidewalk crack). Our sidewalks and streets are in dire need of repair, and we try to walk elsewhere. I highly recommend (if these resources are available) either a school walking track (on off hours) or a paved walking trail that is straight, and well kept. Even walking in a mall can have its own dangers. Apart from these observations, an excellent post.
That’s why I mentioned we have to find SAFE walking paths, Alana! So we can maintain our posture, get our exercise, and not put ourselves at risk.
Does running into restaurants to pick up Dash and Uber deliveries then running up 4 flights of stairs to deliver them count? I’ve never measured my walking but I’m sure I get at least 5-6 miles in. Plus Lia and I talk Snowball for a walk in the evening after dinner so we probably walk at least 2 miles around the golf course and back. This is a fun walk and don’t even realize the mileage since we take time to check out the flowers, birds and ducks. It’s a great exercise for people and dogs!
Any walking you do counts, Martha! Glad to hear you are hustling about town!