Merdeka.com – Entering old age, of course, the body’s ability to carry out various activities decreases. None other than caused by the function of various parts of the body of the elderly who continue to decline. The elderly need to reduce and limit every activity they do so as not to have a negative impact on their health.
However, it does not mean that people who enter old age should not do sports activities. Everyone, including the elderly, needs to do regular sports activities so that their body health is maintained. But in this case, the elderly should do light sports activities that can provide benefits and do not harm the body.
One of the mild sports that the elderly can do is walking. It is known that there are several benefits of walking for the elderly that can be obtained. Even light exercise is said to have a good effect on health and make the body fitter.
For those of you who have elderly family members and want to adopt a healthy lifestyle, this type of exercise can be a recommendation. Some of the benefits of walking exercise for the elderly can be considered to generate the intention to start this habit.
Reporting from The Healthy website, here we summarize the benefits of walking exercise for the elderly and how to do it that you need to know.
Benefits of Walking Sports for the Elderly
As previously mentioned, there are several benefits of walking for the elderly that can be obtained. Doing regular walking exercise is known to improve physical fitness and overall body health.
This type of exercise is best done for 25 minutes per day as a moderate intensity physical activity. If done regularly, this habit will help the body get stronger and prevent various risks of threatening diseases.
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In addition, based on the results of research, the benefits of walking for the elderly can also improve mood. What’s more, doing this activity with a partner, other family members, or friends can also increase social interactions that support mental health and well-being. Walking with family or friends is also good for improving brain function in the elderly.
Things to Look For
After knowing some of the benefits of walking exercise for the elderly, it is necessary to know what things need to be considered before starting this habit. Some of these things need to be prepared so that sports activities that are carried out can produce optimal benefits and do not have a bad impact on health.
Here are some things that need to be considered before engaging in a walking routine:
- Consult a doctor to ensure its safety, especially for those of you who have certain health problems.
- Ensure safety by bringing necessary items, such as drinking water bottles, comfortable shoes, and cell phones for communication tools if needed.
- Tell other family members or friends when you are going to exercise and tell them how much time it takes during exercise.
- Wear comfortable shoes and wear cotton socks that are damp or not too hot.
- Give light massage to the back muscles and sides of the shins and calves every day after exercise. This is to reduce the effect the injury can have.
How to do sports walking
After knowing some of the benefits of walking exercise for the elderly and things that must be prepared, then it is necessary to consider how to do walking sports that are safe and healthy for the elderly. This exercise can be done in 4 weeks by providing an increase in time and intensity each week.
Shutterstock / auremar
Here are some ways to do walking for the elderly that can be applied:
1. Week 1
Walking is done 3-4 times a week with a duration of 20 minutes.
- 5 minutes: warm up at a light pace
- 10 minutes: accelerate and maintain speed
- 5 minutes: chill at a slower walking speed
2. Week 2
Walking is done 3-4 times a week with a duration of 25 minutes.
- 10 minutes: warm up at a light pace
- 10 minutes: accelerate and maintain speed
- 5 minutes: chill at a slower walking speed
3. Week 3
Walking is done 4-5 times a week with a duration of 30 minutes.
- 10 minutes: warm up at a light pace
- 15 minutes: accelerate and maintain speed
- 5 minutes: chill at a slower walking speed
4. Week 4
Walking is done 5-6 times a week with a duration of 40 minutes
- 15 minutes: warm up at a light pace
- 15 minutes: accelerate and maintain speed
- 10 minutes: chill at a slower walking speed
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Illustration of walking. Shutterstock / auremar