This Is the Absolute Best Walking Workout for People Over 50, According to a Physical Therapist
Walking is one of the best—and easiest—types of workouts. You don’t need any special equipment, you can do it pretty much anywhere, and you can adjust your walking workout to fit your fitness level and abilities.
If you’re over 50, there may be some things you need to consider if you want to get the most out of your walking routine. We asked some experts to share insight on the best walking workouts, and some important things to remember. Here's everything you need to know.
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Best Walking Workout for People Over 50
Scot Embry, PT, DPT, President of HealthMention, has developed a 10-week walking program that is geared especially toward beginners, and it would be a great option for those over 50. (Note: before beginning any fitness program, consult with your doctor and discuss any limitations or modifications necessary for your individual needs.)
Week 1-2: Establish a Routine
When first starting out, the goal is to simply get into a routine and make your walking workout a habit. Aim to walk at least three days a week.
Warm-up: Begin each session with a 5-minute warm-up consisting of gentle stretching and slow walking.
Walking session: Start at a comfortable pace for at least 30 minutes. Focus on maintaining proper posture by standing tall, engaging your core muscles, and swinging your arms naturally.
Cooldown: Finish each session with a 5-minute slow walk and additional stretching to help prevent muscle soreness.
Week 3-4: Increase Intensity
Once you’ve established a basic routine, you want to step things up a bit to build strength and stamina.
Warm-up: Continue the same 5-minute warm-up routine.
Walking session: Gradually increase your walking pace, aiming for a pace of roughly 3.5 mph which is challenging but still allows you to maintain a conversation for 30 to 45 minutes. Incorporate short intervals of brisk walking (1-2 minutes) followed by a recovery period at a slower pace.
Cool down: Maintain your 5-minute cool-down routine.
Week 5-6: Add Variety
If a workout routine gets stale or boring, you are less likely to stick with it. This is the point where you want to start mixing things up—both to keep things fresh and also to work a variety of muscles. At this stage, you also want to bump up the frequency and aim for at least four walking sessions a week.
Warm-up: Stick to your 5-minute warm-up.
Walking session: Start incorporating hills or inclines into your walking route to increase the intensity and challenge different muscle groups for up to 45 minutes. Alternatively, try walking on various terrains, such as trails or sand, for added variety.
Cool down: Continue your 5-minute cooldown.
Week 7-8: Build Endurance
At this stage, focus on being able to walk at an increased pace more frequently and for longer periods of time. Aim to walk five days a week.
Warm-up: Keep up with your five-minute warm-up.
Walking session: Increase your walking time to between 45 to 60 minutes, maintaining a challenging pace of around 4.0 mph. Continue to incorporate hills, inclines and varied terrains as desired.
Cooldown: Stick to your five-minute cooldown.
Week 9-10: Fine-Tune Your Program
You’ve mastered your walking routine, so now you just want to keep tweaking it to give you maximum results. Aim for walking at least five days a week—but daily would be even better.
Warm-up: Maintain your 5-minute warm-up routine.
Walking session: Aim to walk at a brisk pace for the entire 60-minute session. You may also choose to incorporate intervals of speed walking or light jogging, depending on your comfort level.
Cooldown: Finish with your 5-minute cooldown.
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How To Avoid Injury During Your Walking Workouts
Scot offers these tips for reducing the likelihood of injuries:
Hydrate regularly: Drink water before, during and after your walk to stay properly hydrated.
Nutrition: Maintain a balanced diet to support your energy levels and overall health.
Warmup exercises: Start each walking session with a 5-minute warm-up, including gentle movements like arm circles, leg swings and ankle rolls.
Stretching: After your workout, perform static stretches targeting major muscle groups used during walking, such as calves, hamstrings, quadriceps and hip flexors.
Get the Full Benefits of Your Walking Workout
To see the maximum payoff from your walking workouts, it’s important to walk consistently and regularly, and for a sufficient amount of time.
“To get the most health benefits, adults aged 50 and older should strive to reach national and international physical activity guidelines of a minimum of 150 minutes to 300 minutes of moderate-intensity exercise—such as brisk walking—each week,” says Deborah Riebe, Ph.D., FACSM, FNAK, Interim Dean of the College of Health Sciences at University of Rhode Island. “Spreading the walks out across the week is a great choice because some of the health benefits associated with physical activity—such as lowered blood pressure; reduced feelings of anxiety, insulin sensitivity—are achieved immediately.”
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Every Little Bit Helps
Although you’ll get the most benefit from a challenging, consistent walking routine, any physical activity is better than none, and it’s okay if you need to take baby steps. “For individuals who haven’t participated in a walking workout for a long time, even replacing extended periods of sitting with light activity makes a difference,” Riebe says. “Sitting is associated with adverse health outcomes; short ‘walking breaks’ can help stave off some of these outcomes.”
Next up, check out these workouts that are great for people who want to beat brain fog and belly fat.
Sources:
Scot Embry, PT, DPT, President of HealthMention
Deborah Riebe, Ph.D., FACSM, FNAK, Interim Dean of the College of Health Sciences at the University of Rhode Island