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Walking strengthens bones and muscles. the Journal of the American Geriatrics Society
The Mayo Clinic notes that regular brisk walk- noted in 1996 that walking more than four hours
ing strengthens bones and muscles. Intensity is per week was associated with a significantly re-
important when looking to walking to improve duced risk of being hospitalized for cardiovas-
muscle strength. A 2015 study published in the cular disease. How significant is that reduction?
journal Exercises and Sports Sciences Reviews A 2023 report from the American Heart Asso-
found that achieving a 70 to 80 percent heart ciation indicated people age 70 and older who
rate reserve during workouts lasting at least walked an additional 500 steps per day had a
40 minutes four to five days per week can help 14 percent lower risk for heart disease, stroke
build muscle strength. GoodRx defines heart or heart failure. In addition, the Department
rate reserve as the difference between your rest- of Health with the Victoria State Government
ing and maximum heart rate, so it’s important in Australia reports walking also helps seniors
that seniors looking to walking to build muscle reduce their risk for colon cancer and diabetes.
strength exhibit more intensity during a work- Walking boosts mental health. Research-
out walk than they might during a recreational ers at the Harvard T.H. Chan School of Public
Why Walking is a stroll. Health note that replacing one hour of sitting
with one hour of a moderate activity like brisk
Walking helps seniors maintain a healthy
Perfect Exercise for weight. Overweight and obesity are risk factors walking can have a measureable and positive
Seniors for a host of chronic illnesses, including diabetes effect on mental health. The researchers behind
and heart disease. The Mayo Clinic notes walk-
the study, which was published in the journal
ing can help seniors keep pounds off and main- Psychiatry in 2019, saw a 26 percent decrease in
Aging changes the human body in myriad tain a healthy weight. In fact, SilverSneakers® odds for becoming depressed with each major
ways. But even with those changes, seniors’ bod- reports that a 155-pound person burns around increase in objectively measured physical activ-
ies have many of the same needs as the bodies of 133 calories walking for 30 minutes at a 17-min- ity.
their younger counterparts. utes-per-mile pace. A slight increase in intensity Walking can benefit all people, but might be
Exercise is one thing the human body needs to 15 minutes per mile can help that same per- uniquely beneficial for seniors. Walking is free,
regardless of how old it is. But some exercises are son burn an additional 42 calories. which undoubtedly appeals to seniors living on
better suited for particular demographics than Walking lowers seniors’ risk for various fixed incomes, and it’s also a moderate intensity
others. Walking, for example, is an ideal activity diseases. It’s long been known that walking is a activity that won’t tax seniors’ bodies. Such ben-
for seniors, some of whom may be surprised to great way for seniors to reduce their risk for car- efits suggest walking and seniors are a perfect
learn just how beneficial a daily stroll can be. diovascular disease. In fact, a study published in match.

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