A 2 mile walk daily improves seniors’ health by enhancing heart function, strengthening bones, boosting mood, and supporting an active lifestyle.
2 Mile Walk Daily: A Simple Routine to Improve Senior’s Health
Physical fitness is critical for seniors as they grow older, and walking is one of the easiest and most helpful methods for older adults to remain healthy and self-sufficient. Compared to strenuous exercises, walking has a low impact, is easier on the joints, and provides many health benefits.
Just a moderate 2-mile walk daily can improve heart health, strengthen bones, increase balance, and assist in weight management. Aside from the physical benefits, walking also improves mental health by alleviating stress and anxiety and enhancing memory.
This blog discusses the benefits a senior can reap from adding a 2-mile walk to your everyday routine and lifestyle.
The Importance of Walk for Seniors
Senior citizens enjoy physical or mental exercise like brisk walking, fulfilling almost all of their fitness needs. It enhances cardiovascular health, strengthens bone structure, improves balance, and assists with weight maintenance. In addition to the physical benefits, walking improves moods, reduces anxiety, and helps with cognitive tasks and sleep. Socially, it allows for improved communication and decreased loneliness.
Unlike other forms of exercise for seniors, walking does not require resources and can be altered to suit seniors. To walk daily, specific precautionary measures need to be followed. Comfortable shoes should be worn along with a slow pace to start with along an easy-to-navigate route. If consistent, walking frees senior citizens of certain constraints and allows them to live healthier lives.
Perks of Walk for Seniors
The average walk that a 70-year-old could cover would roughly be 1.5 to 2 miles a day taking into consideration their fitness level. It is not too much and doesn’t feel heavy; that’s why a lot of seniors do a 2-mile walk. However, as every individual is different, seniors should listen to their bodies and adjust the distance as needed.
Most importantly, at 90 years of age, the goal is primarily to walk a shorter distance and stay active. The walk can range from half a mile to a mile depending on overall health and fitness levels. Even short walks around town such as ten minutes are great for one’s health. Here are a few 2-mile walk benefits that bring long-term effects:
Improved Cardiovascular Health
Apart from being a great way to lose weight, walking promotes heart health and circulation. A frequent 2-mile walk can lower blood pressure, cholesterol, and the risk of heart problems.
Weight Management
Doing physical activities like walking regularly helps older adults maintain their weight. Walking has a lot of advantages for people over the age of 60 as their body metabolism burns calories and helps them manage their weight to avoid health problems like diabetes.
Improved Bone and Joint Health
Walking is a good exercise for seniors as it doesn’t put much pressure on the joints while also enhancing flexibility, and improving bone health. Routine walks are effective in sustaining bone density and elevating flexibility in the joints.
Efficient Control over Blood Sugar
Cutting blood sugar levels after consuming food can be achieved by walking. Insulin patterns improve because of this. This is crucial for aged people suffering from diabetes or who are prediabetic.
Better Stability and Lower Chance of Falls
A two-mile walk strengthens the lower body muscles and improves the body’s stability to help prevent falls, which are most commonly seen in the elderly walking on different terrains, such as grass or uneven paths, can further improve stability.
Enhances Mood and Helps Combat Anxiety
Participating in physical activity releases endorphins which help enhance the mood and provide a reduction in anxiety levels. Furthermore, for most people, taking a walk can aid in reducing depression and anxiety.
Alleviation of Tension
A 2 mile walk daily provides a peaceful setup for any person to clear their mind. While everyone loves being outside to enjoy fresh air, the view, and simple exercise, it serves as a great way to decompress and deal with tension.
Tips for Safe Walking for Seniors' Health
Speak with a Medical Professional
Any elderly person looking to start exercising should discuss with their doctor first, in case they have any medical condition that may hinder their ability to walk.
Buy the Best Shoes Available
To not incur blisters, foot injuries, or foot discomfort, the right comfortable walking shoes must be put on. Appropriate shoes should be selected based on their cushioned soles and arch support.
Increase Distance over Time
First, consider how far away 2 miles is, and slowly add distance to that until you are ready to do so. The key is adding distance over time, slowly not immediately trying to do the most with the least amount of time.
Stay Hydrated and Dress Appropriately
Stay hydrated by having sufficient water with you at all times, and also make sure to wear the right type of clothing. When cold, wearing layers is crucial to keep warm.
Motivation Through Technology
Seniors can utilize medical alert devices for seniors to check their daily steps, distance, and heart rate. With goal setting and progress tracking, staying motivated to be physically active becomes much simpler.
Include a Warm-Up and Cool-Down
Pre-workout stretches help you warm up and post-workout cool-down exercises help relieve muscle soreness and enhance range of motion.
Get a Walking Partner
Walking becomes more fun when done with someone else and helps older adults stay motivated. Additionally, it adds more safety.
Make it Enjoyable
Put on your favorite music, and listen to a podcast, or an audiobook while walking. You can also take a different path than usual to spice things up.
Don't Forget to Monitor Yourself
Walks made in a day can be documented in a journal or a smartphone app to keep track of your workouts and celebrate milestones.
Recommended Goals for Seniors Steps Towards Progress
Generally, the objective of walking 10,000 steps in one day seems impractical for most seniors. Alternatively, remember to follow these guidelines:
- 70-Year-Olds: Seek to walk 5,000 – 7,000 steps daily. That is roughly 2 to 3 miles
- 80-Year-Olds: Target 3,000 to 5,000 steps per day which is approximately 1.5 to 2 miles
- 90-Year-Olds: Target 1,500 to 3,000 steps.
Sum Up
A daily 2-mile walk can transform seniors’ health and improve their quality of life. The benefits gained from a combination of physical, mental, and emotional factors for such a low-effort activity are staggering. In addition, this senior physical activity can be tailored to one’s level of fitness.
2 mile walk daily is among the most practical and efficient ways for seniors in their 70s, 80s, or even 90s, to actively age while preserving their independence and doing so gracefully. Taking a stroll outdoors will dramatically enhance one’s health so grab your walking shoes and start stepping out!
Follow 2 Mile Walk Daily Routine with MedAlert Care
Enhance your 2 mile walk daily routine with MedAlert Care’s medical alert devices, including in-home medical alert systems, smartwatches, and GPS systems. Our Medalert devices help monitor your health and safety while walking, ensuring peace of mind for seniors. Stay connected and motivated with goal-tracking features to optimize your fitness journey.
FAQ's
Yes, walking 2 miles a day is good for seniors. It helps improve one’s cardiovascular strength, mood, muscle power, and overall wellness.
Depending on the senior’s age and overall health, it is recommended for them to walk for thirty to forty-five minutes every day.
Indeed, a healthy diet paired with consistent exercise and daily walking will tremendously help with fat loss, especially from the abdomen region.
