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Walk with your Buddy
Contrary to
popular belief, the elderly need to exercise regularly and keep active to stay healthy and physically able.Age reduces muscular strength, balance and coordination.
A sedentary lifestyle adds to it, since it leads to muscles wasting away.
If you have always been active, continue with the exercise or sport regimen you are used to. But if you are starting afresh at an advanced age, it would make sense to take a doctor’s advice before you get going.
Walks for good health
Set yourself achievable targets. It is better to start slow and first become more active by participating in community functions. For instance, take up gardening, or do some mall walking before you decide to exercise regularly. These activities will help you get over the inertia of years and prepare you for more action.
Dress for the activity and invest in a good pair of shoes and appropriate apparel. This will not only aid the workout but also prevent injury and leave you feeling good. Hydrate well. Have enough fluids before, during and after the walk. Carry a small bottle of water with you in the hot summer months. Never exercise on an empty stomach or soon after a meal. A gap of two to three hours is recommended after a major meal. If you choose to walk early in the morning, have a couple of low-fat biscuits or half an apple before starting. If you are a diabetic or have any other serious medical problems, it is advisable to keep some sugar/sweet in your pocket with a medical card where the details of your health and family phone numbers are listed.
Walk with a buddy
People need company. As they age, they lose out on friends for various reasons. Often, families do not have enough time to spend with the elderly. Old age can be lonely and walking alone will not help get over the loneliness though it will make one feel good from within. So, walk with a buddy!
* Invite your friends to join you and make this a social event. Walking with a buddy is also safer for you.
* To make the walk interesting, pack a few sandwiches and have a picnic in the nearby park occasionally.
* Form your own small walking club or join one in your neighborhood.
* Take up an interesting outdoor hobby like bird-watching or walking through historical sites.
Benefits of exercise for the elderly
Exercise is good for everyone. The elderly get these benefits from it!
* Improved metabolic function.
* Better sense of balance.
* Improved medical status.
* Improved mental well-being.
* Positive effect on bone density.
What to watch out for when walking
* Walk in a 'safe zone'. A park is a good option, but if you don't have one near your place the colony road, early in the morning, is a good place to walk. Wherever possible, keep to the pavement rather than the road.
* Take along a buddy and be responsible towards each other.
* Make sure you carry water, sugar, some loose change and a baton to ward off street dogs. If you use a mobile phone, carry it with you.
* Do tell the family where you will be so they do not worry.
* Time yourself: it is as much about increasing intensity as it is about socializing.
* Take one day off from your walking routine to sit out and chat with your friends, or with your family.
* Don't walk in unlit areas after dark. Chances are you may overlook a pothole or puddle of water.
* Don't walk on a wet surface as you may slip. If it has rained, try to do some stretches at home or stay active by pitching in with house work.
* Sit in the sun for at least half an hour a day; of course, only in winters.
* Eat light meals so it does not come in the way of exercise.
* Wear adequate warm clothes in winter. Cover the head and the ears as well as the rest of the body. Do not remove woolens even if you start sweating.
* Carry a walking stick if you feel your balance is poor.
* Walk at a comfortable pace.
* Stop if you feel dizzy or have palpitations, or are disoriented.
Note: Consult a doctor before you undertake this or any other exercise programmed.