Book an assessment with Zoomers now!
Use our online booking tool to find a time that works for you!
Walking is an accessible and inexpensive form of exercise for most people, including many seniors. It has many known health benefits including improving cardiovascular (heart and lung) health, bone density, blood sugar stability, body weight management and mental health.
However, despite these known benefits, many seniors find it difficult to start a regular walking program due to fear and uncertainty. I have regularly heard the following four concerns from my physiotherapy clients:
“I’m scared it will make my chronic health condition worse”
“I’m scared my balance isn’t good enough”
“I don’t know how much to do”
“I don’t know how hard I need to work to make it worth it”
“I’m scared it will make my chronic health condition worse”
Seniors often manage multiple chronic health conditions that can affect their confidence in their ability to increase their physical activity with a walking program. Concerns can range from safety (for example, “is it safe to walk regularly with a diagnosed heart condition?”) to comfort (for example, “will walking more worsen my symptoms of knee osteoarthritis?”).
It is certainly important to address any concerns with a primary healthcare provider like a physician, nurse practionner or physiotherapist. However, the good news is that there are very few circumstances where a walking program would be considered unsafe. In fact, in most circumstances, a walking program helps chronic health conditions be better managed rather than making anything worse.
“I’m scared my balance isn’t good enough”
One in three seniors over the age of 65 fall each year. As a result, it is not surprising that many seniors feel concerned about their steadiness when out for a walk. For those that feel uncertain about their ability to engage in a walking program without risking a fall, it is best to meet with a healthcare provider like a physiotherapist for a balance and walking assessment. There are strategies for improving the quality and steadiness of walking that can help seniors build confidence in their walking ability. For instance, walking poles that are built to contribute to stability while walking can be a great tool when used appropriately.
“I don’t know how much to do”
The physical activity guidelines for Canadians aged 65+ set by the Canadian Society for Exercise Physiology (CSEP) suggest seniors should stive for 150 minutes of moderate to vigorous aerobic activity each week. Aerobic activity means doing physical work that increases the heart rate and exercises the heart and lungs; this would include activities like walking.
One common strategy is for seniors to work towards walking 30 minutes, 5 times per week. However, bouts of 10 minutes or more can be used to get to 150 minutes; some seniors prefer to walk more often but for shorter intervals. There are benefits to both designs; working with a physiotherapist can help seniors determine the best program design for them to reach their goals.
“I don’t know how hard I need to work to make it worth it”
It can be difficult to know what “moderate to brisk” means when it comes to the desired intensity of a walk. One of my favourite ways for all my clients to identify this level of intensity is by using something called the “Talk Test”. While exercising, if you can talk but cannot sing, you are working at a moderate to vigorous intensity. Singing takes a lot of oxygen, if your heart and lungs are busy pumping the oxygen-rich blood to your muscles, you won’t be able to sing. If you can sing easily, the body isn’t working as hard; although that is still healthy movement, it won’t get the body the same results.
Once the momentum of a walking program is going, seniors can increase the challenge within their program by varying their pace, route and hills. Walking poles can also be a great addition to a walking program to increase comfort and confidence during a walk while simultaneously increasing the amount of postural muscle strengthening occurring with each step!
When a walking program is working for someone, the benefits show up in many ways. Many of the seniors I’ve treated in my physiotherapy practice report higher levels of comfort and overall energy, more endurance for the activities they enjoy, improved mood and better quality of sleep. They also regularly tell me that they are “just feeling better”; which I think is the whole point!
Book an assessment with us
Use our online booking tool to find a time that works for you!
