Walking is one of the most convenient ways to keep elderly moving. When seniors walk, they can enjoy fresh air, interesting scenery, listen to music or a book. They can walk when they feel like walking, at their own pace. Walking can become a social event if elderly take a friend or a family member with them.
Try to stretch and move around for a couple of minutes. You can also do light exercise to loosen up the body and help increase flexibility and balance. Warm ups prevent injuries and protect senior heart by slowly elevating heart rates. Warming up before exercise makes walking more pleasant and less taxing. Cooling down is also important – your heart rate will slow down gradually, which prevents fainting.
Everything is important, from footwear to clothes. Pay attention to your feet as well as the rest of your body. Flat-soled shoes are one of the best options and the clothes should keep the body warm.
If you feel uncomfortable don’t force yourself or you can get circulatory problems. Besides, if you think there is a problem go to see the doctor, because self-treatment can make the situation worse. Examine your feet before and after walking. If you notice swelling or abnormalities such as burning, consult with a podiatrist.
The chosen terrain should fit your fitness level. Harder surfaces produce more shock on your feet, so think about the route before going for a walk. Mixing up the routes will give you different sceneries to observe and keep you from getting bored.
Cold weather and rain can limit the ability to walk, cause numbness and increase the risk of trauma and infections. It makes surfaces harder, which also means the higher risk of falling.
People with diabetes cannot detect foot injury because they don’t feel their feet. Self-treatment of injuries or lack of treatment can make the problem worse and cause amputation. Seniors should check their feet every day. If they find blisters, injuries or tingling, they should visit a professional immediately.
Don’t set overly ambitious goals. Begin slowly and with simple goals. Be cautious and listen to your body as you slowly increase the length time of walk. According to professionals, walking 30 minutes a day is enough, but it does not mean you have to start walking for 30 minutes right now. You can start walking for 10 minutes when you have time. Then, if you feel like it, you can slowly increase the length of the walk to 30 minutes.
It is very important for seniors to have their feet checked regularly by an experienced podiatrist. Give us a call today to schedule your appointment at 301-937-5666 or you can request your appointment online here.
