Walking is undeniably good for you, but as you age and lose strength and mobility, you may wonder if it’s worth lacing up your shoes and aiming for 10,000 steps.
I spoke to Dian Griesel, a health scientist, counselor and podcaster, who is in her mid-60s so has first-hand experience of the challenges walking presents in later life, offering insights and perspectives I hadn’t considered.
Despite the obstacles older walkers have to contend with, Griesel is a passionate advocate for walking, particularly as an exercise for fat loss and to promote good circulation. “You burn almost as many calories walking a mile as you do running one,” she says, and because walking engages your buttocks and leg muscles—the largest in the body—your heart is working hard to send oxygen around your body to support those muscles.
With these, and many other benefits of walking, you can see why it’s such a great form of exercise for the over-60s, but Griesel has shared some of the pitfalls that can come from walking in later life and how to overcome them.
1. Dehydration
“The best way to get sick is to let yourself get dehydrated from taking a walk, so make sure you sip water,” says Griesel. It is even more important to monitor your water intake on hot days or if you are on medication that makes you more susceptible to dehydration.
“You don't have to glug it. Sip it if you can. It’ll also add weight to your backpack or whatever you’re carrying.”
“And you should know where the local bathrooms are,” she adds. All that water has to go somewhere!
“I didn’t drink enough recently because I was walking and I was worried about where I was going to find a bathroom. I got dehydrated.”
2. Slipping and tripping
“A few weeks ago, I slipped on gravel as I was walking down a hill,” says Griesel. “I should have moved to the side, but I didn’t. So, watch the surface you’re walking on. Is it uneven? Is there something slippery on it? Don’t ever step on a plastic bag—it’s like stepping on a piece of ice.”
Griesel recommends mobility aids for those who have problems with balance or dizziness. A cane or a walker can make your walk safer.
3. Blisters
No-one wants blisters, but Griesel points out that this can be of particular concern to seniors and those with diabetes or pre-diabetes.
“When you’re diabetic, your blood is just not circulating the same and it’s why many diabetics end up with amputations below the knee,” says Griesel. “Those tissues start to die, and when you get a blister, it can become infected and quickly develop into a life-threatening situation if you don't have enough circulation to heal it.
“You want very comfortable shoes, and if you notice yourself feeling like your shoes are rubbing, you should cut the walk short, or make sure you bring an extra pair of socks or have a band-aid with you. Do whatever you have to do. You do not want foot blisters.”
Here are three personal recommendations for comfortable walking shoes from my testing of the best walking shoes.
4. Waning motivation
“If you’ve been totally sedentary, there’s a good possibility you just don’t like to exercise,” says Griesel. “You probably don’t like to get up and move. So take a walk with a friend.”
Griesel suggests making your meet-ups mobile, either by going for a walk in the park while you catch up, or parking a little further from their house and getting some extra steps in that way.
Walking with a friend means you have someone to help you if you slip on an uneven surface, or if you don’t want the extra weight, you can even ask them to carry your water bottle.
How to start walking more
Starting to walk again can feel intimidating, but thankfully I’ve spoken to many experts who’s advice can help you increase the amount of walking you do safely. Everyone should be aware of how to increase your step count safely, but there’s some specific advice if your goal is to start walking again.
These exercises will help you build up the strength to walk again if you’re out of practice, and once you’re in the swing of things this walking plan for weight loss to increase your calorie burn without burning yourself out.
