The Magic of Walking: Unleash Longevity for Those Over 40
As adults enter their 40s and beyond, their bodies undergo significant changes that may leave them less energetic and more susceptible to health concerns. Some of these health problems, including aging itself, can lead to a need for long-term health care. However, you can take action now to prepare, and walking is one thing to consider.
Longevity, while often celebrated as a marker of successful aging, can also create long-term health care concerns as older adults face a higher likelihood of experiencing chronic health conditions, cognitive decline, and functional impairments.
Caregivers, families, and older adults themselves must grapple with the financial, emotional, and physical challenges associated with managing age-related health issues. It is crucial to recognize the potential long-term care concerns with increased longevity and invest in preventive measures, like promoting physical activity (like walking) and wellness, to mitigate these challenges and support healthy aging for older adults.
Walking, a simple yet powerful form of exercise, can play a crucial role in maintaining and even improving your overall health and well-being. There are many benefits of walking at any age, but especially for those 40 and older. Walking is a low-impact activity that can help you stay independent, healthy, and full of vitality.
Changes in Health and Body as We Age
Aging brings about several physiological changes impacting our health and daily lives. According to the American Academy of Orthopedic Surgeons (AAOS), the following changes are common as we age:
- Loss of bone mass, leading to a higher risk of fractures
- Loss of muscle mass and strength, resulting in decreased mobility and balance
- Reduced flexibility in joints, contributing to pain and stiffness
- Declining cardiovascular fitness, making it harder to engage in aerobic activities
These changes can lead to various age-related health concerns, such as osteoporosis, arthritis, and heart disease. However, research shows that engaging in regular physical activity, such as walking, can help counteract these changes and improve health outcomes.
Don't Need to Have Intense Workouts
Many people are not fans of intense workouts; luckily, there are other ways to stay in shape and healthy, like walking. In fact, Tamanna Singh, MD, a cardiologist for Cleveland Clinic, says a study shows that walking at a quicker pace for 30 minutes a day could help reduce the risk for things like heart disease.
Walking or really any aerobic activity helps make the heart a bit more efficient. So, as you're improving fitness or improving your ability to tolerate a specific load, your heart actually becomes more effective with each contractility, or each heart pump that it provides for that type of exercise.
Dr. Singh said walking is frequently the easiest exercise and can be done anywhere, so she recommends it to most of her patients. All you really need is a good pair of shoes.
You don't have to walk fast, and you can work up to 30 minutes daily. Singh says walking will lead to life-long results and improve your cardiovascular risk.
Benefits of Walking for Long-Term Health
There are many benefits of walking, these include:
Improved Cardiovascular Health
Regular walking has been shown to improve cardiovascular health, reducing the risk of heart disease and stroke. A study published in the British Journal of Sports Medicine found that walking briskly for just 30 minutes a day, five days a week, could lower the risk of heart disease by 19%.
Stronger Bones and Muscles
Walking helps to maintain and improve bone density, reducing the risk of osteoporosis and fractures. Dr. Diane W. Schneider, an osteoporosis expert and author of "The Complete Book of Bone Health," talks about the benefits of walking.
Walking helps to build bones because it's a weight-bearing exercise. As you walk, your foot strikes the ground, which sends a signal up your leg to your hip and spine that your bones need to be strong.
Additionally, the AAOS says that walking helps to strengthen muscles, supporting joint health and reducing the risk of falls and injuries.
Regular walking can help maintain muscle strength, improve balance and coordination, and reduce the risk of falls.
Weight Management
Maintaining a healthy weight becomes more challenging as metabolism slows down with age. Walking is an effective way to burn calories and maintain a healthy weight, as it can be easily incorporated into daily routines. Dr. Holly Lofton, director of the Weight Management Program at NYU Langone Health, says walking is a great way to maintain a healthy weight. This is especially true as we age since our metabolism slows down.
In an article from the American Heart Association, Lofton emphasizes the importance of walking in weight management.
Walking can be a great way to improve your health and lose weight, especially for people who are just starting to exercise and may not be able to do more intense workouts.
Improved Mental Health and Cognitive Function
Walking has been shown to improve mental health and cognitive function, both of which can decline as we age. A study published in the American Journal of Geriatric Psychiatry emphasizes the positive effects of walking on mental health. The study found that adults who walked regularly had a lower risk of developing Alzheimer's disease and other memory problems.
Walking can help reduce the risk of depression and anxiety, as well as improve cognitive function and memory.
Furthermore, walking can help release endorphins, improving mood and reducing stress levels.
Enhanced Quality of Life and Independence
Regular walking can improve life quality by improving physical health, reducing pain, and increasing mobility. Dr. Thomas W. Buford, a gerontologist and exercise scientist, emphasizes that staying active with regular walking can help older adults maintain their independence, reduce their risk of disability, and enjoy a better quality of life.
A statement from a review paper authored by Dr. Buford and his colleagues emphasizes the importance of physical activity for healthy aging.
Engagement in regular physical activity is widely recognized as an effective preventive measure against age-related disease and disability.
Social Engagement and Connection
Walking can also be a social activity, providing an opportunity for older adults to connect with friends, family, or walking groups. Social engagement is essential for overall well-being and mental health, as it helps combat feelings of isolation and loneliness.
Experts say that walking with others promotes physical activity and fosters social connections and emotional well-being, which are essential for maintaining cognitive health in older adults.
Incorporating Walking into Your Daily Routine
To reap the benefits of walking, especially for those over 40 should aim for at least 150 minutes of moderate-intensity aerobic activity, such as brisk walking, each week, according to the Centers for Disease Control and Prevention (CDC).
Walking time can be broken down into shorter sessions of at least 10 minutes throughout the day. Here are some tips for incorporating walking into your daily routine:
- Start slowly and gradually increase your walking duration and intensity.
- Choose a comfortable pair of walking shoes with good arch support and cushioning.
- Walk with a friend, family member, or join a local walking group for motivation and social support.
- Try different walking routes or trails to keep things interesting and explore new areas.
- Use a pedometer or fitness tracker to monitor your progress and set achievable goals.
Cleveland Clinic's Dr. Singh says you should consider having an incentive to stay active.
Walking with a buddy sometimes helps build socialization and accountability, so oftentimes I'll recommend that. Or, walking with a pet -- making sure you're going to be the one walking your dog every day. If you have particular songs or podcasts that you really enjoy listening to, maybe save the ones you really like or your favorites for walks to again provide incentive and ultimately build consistency.
Dr. Singh said you also shouldn't feel bad if you miss a day of walking or don't do as much as you wanted. What matters is being intentional about it and trying to develop a habit.
The Older You Get, the More Important Walking Will Be
Once you reach age 60, you need to navigate the changes that come with aging. The older someone gets, the more important this is for maintaining health and mobility.
Be sure to encourage older parents and family members to continue walking and maintain an active lifestyle. Staying physically active by walking regularly can significantly impact their long-term health, independence, and quality of life.
Furthermore, by preserving physical function, older adults can reduce the need for future long-term care, minimizing the burden on caregivers and health care systems.
You cannot avoid aging and the changes that will happen as you age. You can take positive steps to improve your health and mobility to either minimize the amount of long-term care you may need or perhaps avoid it altogether.
Here are several steps you can do now, ideally when you are in your 40s or 50s:
- Regular check-ups, including labs
- Diet and Exercise
- Financial check-up, including adding Long-Term Care Insurance
Get up now and start walking to a better life. When you get back, start planning for longevity and the costs and burdens of aging.