Corporate Fitness and Active Aging

This blog was written by Kara Gootee-Robinson. Meet our blogging fitness specialists at the NIFS website.

April is the perfect month to start walking for exercise, or to simply ease back into a workout regimen. It is easy to do and can be done anywhere. All you need is a good pair of tennis shoes.

There are many health benefits associated with walking. It helps to lower LDL levels (“bad cholesterol”), raise HDL levels (“good cholesterol”), lower blood pressure, reduce risk of type-2 diabetes, manage weight, improve mood, and increase overall fitness level.

How to Start a Walking Program

Remember to begin slowly when starting a walking program. Take a few minutes to prepare yourself at the beginning of every walk. Wear comfortable clothing and protective shoes. Begin each walk with a five-minute warm-up at a comfortable pace and then stop to stretch major muscle groups. This will increase your heart rate and help prevent injuries. After each workout, cool down for five minutes at a comfortable pace.

It is important to follow proper technique when walking. Head should be held high, shoulders down and relaxed, arms swinging naturally at side, and feet should be shoulder-width apart.

Setting Exercise Goals

Setting realistic goals will keep you motivated and more focused on the end result. Make a few short-term goals such as “I will walk three times each week.” Also set a long-term goal so you know what you are working toward. An example of a long-term goal is, “I will be able to walk three miles after three months of walking.”

Tracking progress will help keep you motivated. It will also show improvements over time. Record in a notebook the date and how long each walk was.

The most important thing is to have fun! If you enjoy what you are doing, you will continue doing it. Change your walking route often to prevent you from getting bored. Try walking at lunch and invite a few coworkers to join you!

This blog was written by Anna Hiple. Meet our blogging fitness specialists at the NIFS website.

Walking has long been touted as one of the most effective forms of aerobic exercise an individual can perform. The convenience of walking and the relative ease of it (compared to some other forms of high-impact exercise) make it a beneficial part of any exercise program for individuals of all ages.

The Impact of Walking on Senior Health

Regular walking is especially important for seniors, as it helps them maintain balance, muscle mass, and cardiovascular function that can otherwise deteriorate with age. It assists with the prevention of chronic disease and may help ease the symptoms of some medical conditions.

In addition, what’s good for the body has also been proven to be good for the mind; walking combats age-related cognitive decline, which helps seniors maintain their memory and prevent dementia. Specifically, walking increases the size of the hippocampus, which is a section of the brain related to memory.

Studies Prove the Memory Benefits of Walking for Senior Wellness

While many forms of activity can be good for the brain, a year-long study at a handful of universities specifically highlights the benefits of walking as compared to other forms of activity. Data was taken from two groups of seniors: one group with a walking program and another performing yoga and resistance-band training. The size of the hippocampus increased in the walking group but decreased in the other group. Therefore, especially if you are a senior, it’s important to lace up those athletic shoes and hit the pavement!  

Walking Tips for Seniors

Check out the following walking tips for seniors:

• If you’re just beginning, start slow. You may want to consult with your doctor about a program.
• Walk as briskly as possible, which will help you reap the most benefits.
• Invest in a pair of comfortable walking/running shoes with plenty of support and cushioning.
• If you have joint ailments, try finding softer ground on which to walk, such as a trail or a track.
• Incorporate intervals into your walking program. Mix in speed bursts and incline training.
• Recruit a walking buddy. Exercise can be much more enjoyable with a friend!
• If walking outside, try varying your routes to keep the scenery interesting.