Regular participation in physical activity is associ­ated with an increased lifespan. Studies have shown that fit and active people have approximately half the risk of cardiovascular disease than that of non-active individuals, are less likely to fall and sustain injuries, and maintain a better well-being both men­tally and physically. The Surgeon General’s Report on Physical Activity and Health concludes that “older adults can obtain signifi­cant health benefits with a mod­erate amount of physical activity, preferably daily.” Moderate physi­cal activity can reduce the risk of heart disease, diabetes, high blood pressure, colon cancer, and feelings of depression and anxiety. To gain these benefits, people should engage in safe and appro­priate regular physical activity.

“Walking is a great way to become more physically active, enjoy the outdoors, and can be done anywhere at any time,” according to Michele Sesok, CSW, CALA from Juniper Village. She states that before you begin a walking program, there are a few tips you should know to make it safe, fun and a great form of exercise:

  • consult your doctor before you begin any active exercise pro­gram 
  • stretch before and after walking: knee pull, wall push, leg curl, shoulder, arm and ankle rota­tions, and side reaches are all examples of gentle stretches 
  • choose a safe place to walk, preferably with a partner 
  • during the summer months walk in the morning or evening when tempera­tures are cooler 
  • start by walking 30 min­utes, 3 days per week at a comfortable pace 
  • set a goal and make it a habit 
  • use the right posture: hold your head high and relax your shoulders, push off from your heel, toes should point forward, arms close to body swing­ing naturally 
  • choose the right gear: wear loose fitting clothes and layer clothing, wear thick absorbent socks, wear shoes that have a firm sole and are stable from side to side and are well cushioned 
  • drink plenty of water 
  • use a pedometer to moni­tor your steps and keep track of your progress!

Juniper’s health experts also stress that as with any exercise, you should be aware of the signs of dehydration, especially during the summer months. These include weakness, fatigue, dizziness, stumbling and others. Should you believe you are experiencing any of these symptoms, or others, please contact your health prac­titioner.