Walk For Fun…and Fitness!

No matter how old you are regular walks can improve the physical and mental health of both yourself and your relative that you care for. Walking can be done almost anywhere. A good pair of walking shoes is the only equipment required.

Benefits of regular strolls, walks and hikes include:

• Increased bone density, muscle strength

• Improved appetite

• Achieving and maintaining a healthy weight

• Lower cholesterol and improved blood sugar control

• Reduced stress

• More restful sleep

• Greater stamina and better balance

THE FIRST STEPS

Before beginning a walking program make sure your parent has the okay from the doctor. If she hasn't been active in awhile, or is recovering from an illness she should start walking slowly for short distances until she recovers her strength. If she isn't feeling well she should skip the walk.

WALKING DESTINATIONS

It's not hard to find interesting places to walk. Your parent should choose routes based on the weather, his health and energy level. Suggest that he keep a log of how long and how far he walks to track his or her progress. Many recreation or senior centers sponsor walking programs for older people.

Suggested walks for new walkers:

• Stroll around the block or the neighborhood after lunch or dinner.

• Walk in shopping malls or supermarkets when the weather's bad.

• Explore trails in nearby parks.

• Shop and run errands on foot at local businesses.

• Organize a group walk with neighbors, friends, or grandchildren.

If your parent lives in a nursing home or assisted living facility you can take mini-walks together in the halls or grounds if she is able.

SAFETY TIPS FOR WALKERS

Even though your parent has been walking for decades it's a good idea to review basic safety tips to avoid falls or other injuries:

• Be aware of your surroundings

• Look both ways before crossing streets

• Allow plenty of time to cross streets

• Watch for uneven sidewalks and slippery pavements

• Wear bright colored clothing

• Avoid walking at night

• Wear sturdy comfortable shoes

• If there are no sidewalks, walkers should walk on the left side of the road facing traffic.

People with diabetes and certain other health conditions should carry medical identification bracelets and identification listing name, address, contact phone number and the condition or conditions. People with diabetes should also carry hard candies or glucose gel products in case their blood sugars fall during a walk.

ADD WALKING TO YOUR LIFESTYLE

If you see your mom lacing up her sneakers and getting ready for a walk around the neighborhood why not put on your own walking shoes and join her? Walking is a good way to enjoy her company and get a little physical activity into your day too!