Walking can reduce your risk of heart disease and osteoporosis, improve your balance, and improve your overall health and quality of life. These benefits can be achieved at any age, but are especially beneficial for people in their middle-aged and older years. Here are five reasons to incorporate walking into your daily routine:
Reduces risk of heart disease
Researchers are beginning to understand that increasing your physical activity and walking more can significantly lower your risk of developing heart disease and other cardiovascular conditions. The U.S. population is set to double by 2035, and women now outnumber men nearly two to one after age 60. Despite this trend, the problem of heart failure persists, and it is extremely expensive and difficult to treat. Increasing physical activity and walking more in your later years may provide an effective way to prevent this condition.
Despite the fact that heart disease is most common in middle and older adults, it can affect people of any age, even those who eat healthy and exercise regularly. In fact, there are 735,000 heart attacks in the United States every year. Many of these are first-time occurrences. While the disease affects many different age groups, it is particularly common among women. Those who are over 65 have a higher risk of developing heart disease.
However, increasing physical activity also reduces the risk of heart failure. Compared to people who do not exercise, those who walk at least thirty minutes a day reduced their risk by 8 percent for overall heart failure and 10 percent for heart failure with preserved ejection fraction. However, the intensity of walking was not associated with heart failure, so walking is not the only way to reduce the risk of cardiovascular disease.
While many people are aware of the risks associated with heart disease, many do not take proper precautions. For example, they tend to ignore symptoms and wait until they subside. The truth is, most heart attacks start with chest pain. It is often a squeezing or uncomfortable pressure. By the time you’re aware of the symptoms, you can get help. And while the pain will go away eventually, the disease will have already taken hold.
Reduces risk of osteoporosis
Osteoporosis is a disease in which bones lose their density and become more brittle and easily broken. Bone density decreases as we age, but for some people, it happens too fast. In addition, we have risk factors such as smoking, lack of exercise, and lack of calcium. The good news is that you can reduce these risks by making some lifestyle changes.
To maintain bone strength, adults over 60 should engage in regular, weight-bearing exercise. This can include walking briskly for at least 30 minutes a day, joining a keep-fit class, or playing tennis. Swimming and cycling are not weight-bearing exercises, but are beneficial for bone health in older adults. Moreover, weight-bearing exercises such as weight lifting also boost bone strength. Make sure to warm up your body thoroughly before starting an exercise routine, and cool down afterward by stretching. If the weather is warm, you can also take longer cooldowns.
In addition to avoiding high-risk factors, you can also reduce your risk of osteoporosis by improving your posture and cutting down on alcohol consumption. Taking calcium supplements is an excellent way to lower the chances of developing osteoporosis and improving your bone density. Also, be sure to limit the intake of salt, caffeine, and carbonated beverages as these can contribute to accelerated bone loss. Avoid smoking as this can decrease your ability to absorb calcium.
An exercise routine is important for everyone with osteoporosis, but it is only one of several components. It is vital to incorporate adequate calcium and vitamin D into your diet, as vigorous exercise may lead to injuries and fractures. Dietitians can also provide recommendations regarding the amount of calcium and vitamin D you should be taking. Moreover, avoid excessive alcohol intake, and stop smoking.
Reduces risk of fall
Exercise may be one of the most effective ways to reduce the risk of falling in your sixties and beyond. Regular exercise builds strength, flexibility, and balance. Gentle exercises such as Tai Chi can also help prevent falls. Gentle exercise is best performed under the supervision of a health care provider, or a physical therapist can create an exercise program that is tailored to your specific needs and abilities. For best results, choose an exercise that helps you gain strength, balance, and coordination.
Many falls occur because of foot pain and inappropriate footwear. Walking barefoot is especially dangerous for older adults. Wearing shoes with slip-resistant soles and low heels can prevent falls. Another risk factor for falls is vision impairment, which makes it difficult to judge distance or recognize tripping hazards. Correcting vision problems, such as cataract surgery, maintaining up-to-date prescriptions, and exercising regularly can all improve your safety and reduce your risk of falling.
Many studies have linked certain medications to an elevated risk of falling. Antipsychotics and sedatives, which impair balance and coordination, increase the risk of falling. Antihistamines, meanwhile, can also increase the risk of falling. Cardiovascular medications, which may cause dizziness and lightheadedness, can also increase the risk of falling. While there are no scientifically valid reasons to avoid or limit the intake of these drugs, it is a good idea to consult with your doctor before taking any medication.
The findings of a recent study published in the British Journal of Sports Medicine provide more certainty about the effects of exercise for older adults. This study, which included 59 trials involving almost 13,000 participants, found that exercise reduces the risk of falling by 23% in those who are over 60. However, women who reduced their physical activity levels were still at risk for falls. The research also indicates that walking in the evening or on slippery surfaces may reduce the risk of falling.
Improves quality of life
A recent study found that walking for at least 30 minutes each day can reduce the risk of hip fractures by 40 percent. Additionally, people who walk regularly during their sixties and beyond are 35 percent less likely to die in the next eight years. And according to healthline.org, walking can even prevent the development of Alzheimer’s disease and dementia. It can also improve the quality of life for older people who are already at risk of declining health.
The physical benefits of walking include lower risk of diabetes, heart disease, obesity, and high blood pressure. Walking can improve your overall health, as it helps preserve bone density. Also, walking helps seniors lose weight. And while walking has its benefits, it’s important to consult with a doctor before starting any new exercise program. The benefits of walking are widespread. Read on for more. The benefits of walking for seniors are numerous.
The study also found that 7,000 steps per day can reduce the risk of death by 50 percent. This number is lower for those who walk at an average speed of two to three miles per day. In other words, those who walk faster are 50 percent less likely to die prematurely. In fact, walking faster than other older people reduces their risk of heart disease by up to 50%. This is based on studies of older people who walked for at least 5,000 steps per day.
In addition to health benefits, physical activity can improve quality of life and lower depression. A study by Nicol and colleagues showed that a ten-minute walk a day significantly reduced depression and improved the ability to walk. However, the link between walking and improved quality of life is complex and involves multiple mechanisms. If walking is your goal, you should make a plan for walking as much as possible.
Reduces risk of mental decline
Physical activity helps the brain grow new cells and protects memory. The hippocampus, a part of the brain that is involved in memory formation, produces hormones and proteins that reduce the risk of cognitive impairment and memory loss. Regular exercise also improves mood, reduces stress, and protects against cognitive decline. Also, a healthy diet will help protect the grey matter and help prevent memory loss.
The physical benefits of walking are many and diverse. In addition to keeping the heart healthy, exercise can protect against high blood pressure, colon and breast cancer, and relieve symptoms of depression and insomnia. Researchers have discovered that regular walking may help to ward off cognitive decline and memory loss. The benefits are particularly impressive in individuals with the APOE4 gene variant. Walking can also boost brain function. And while walking is not for everyone, it is beneficial for those who are unable to do strenuous exercise, walking may be the perfect way to stay physically active.
Another way to avoid cognitive problems is by limiting alcohol consumption. Alcohol consumption has been linked to a lower risk of dementia, but experts do not recommend drinking alcohol to prevent cognitive decline. However, occasional drinking should be limited to one drink a day, as drinking excessively increases the risk of cognitive decline. However, a recent study published in the journal JAMA recommended that heavy drinkers have a 22% higher risk of dementia than nondrinkers.
Lifestyle changes and cognitive training can reduce the rate of cognitive decline in your 60s and beyond. Peppermint essential oil is a potent antioxidant rich in monoterpenes. Peppermint oil improves cognitive performance by inhibiting acetylcholinesterase and prevents cognitive fatigue. Other natural supplements that can help slow down the process of cognitive decline include ginkgo biloba and bacopa monnieri, which have been used in Ayurvedic medicine for centuries. Both herbs improve mood.