Whether it’s a short stroll around town or a brisk walk in the park, walking has the power to transform the lives of older adults in ways that go far beyond fitness.
This low-impact exercise delivers numerous benefits, from improving physical health to boosting wellbeing.
Here are the top six benefits of walking for seniors, which reveal how this simple activity can enhance everything from heart health to mood.
1. Improves cardiovascular health
A regular walk can do wonders for your heart.
“It helps lower blood pressure, improves circulation, and reduces cholesterol levels,” says Dr Chun Tang, GP at Pall Mall Medical. “Plus, it strengthens your heart muscle, making it easier to do everyday activities without feeling out of breath.”
2. Muscle strength
“Walking directly stimulates your lower body muscles, including quadriceps, hamstrings, calves and glutes,” says Michael Betts, personal trainer and director of TRAINFITNESS. “This regular muscular engagement helps maintain strength and mobility in these key muscle groups, which play a critical role in preserving independence as you age.
“Your core muscles are also working during walking to maintain posture and balance, so it’s a full-body workout beyond just leg strength.”
Walking also helps counteract age-related muscle loss (sarcopenia).
“This natural form of resistance training creates enough stimulus to maintain and even rebuild muscle tissue when done consistently,” explains Betts.
3. Helps manage and prevent chronic conditions such as diabetes
“Walking helps regulate blood sugar and improves how your body uses insulin, which is important with diabetes,” says Tang.
4. Helps strengthen bone and joint health
“As we get older, some of us are at more risk of osteoporosis, a condition which makes bones weak and more likely to break,” says Dr Nasrin Razzaq, GP with an extended role in geriatric medicine at Mollison Way Surgery, part of GP Pathfinder Clinics. “Walking helps by strengthening bones as it’s a weight-bearing exercise, meaning your bones support your weight, which encourages bone growth.
“Regular walking also reduces the natural decline in bone strength.”
5. Helps prevent falls
“Stronger bones mean a lower chance of fractures following a fall, especially in the hips, spine and wrist,” highlights Razzaq. “Walking improves movement and balance by keeping joints flexible and improving balance and coordination.
“Walking helps prevent stiffness, making movement easier and strengthens the muscles that keep you steady.”
6. Boosts mood
“Walking releases endorphins and serotonin in your brain which are natural mood-lifters that reduce anxiety and depression,” says Betts. “Many older adults experience greater mental clarity during and after walking.
“The sense of accomplishment from maintaining a walking routine boosts your self esteem and confidence, particularly important as you age and may face other physical limitations.”
How to get started:
“Start slowly and with short walks, and build up the time and distance gradually,” advises Louise Robbins, strategic lead for walking at GM Moving and GM Walking Festival. “It’s okay if that’s only a short walk for five minutes – getting outside and getting the legs moving will improve your mood.”
You can also make it a social activity by asking a friend, relative or neighbour to join you.
“Arranging to meet someone else as a walking buddy will help with motivation, accountability, and to establish a routine,” says Robbins. “It’s more fun and walking with someone else can help with building confidence too.”
