Walking Outdoors for Women over fifty

Walking outdoors offers so many benefits for women over fifty, promoting both physical and mental well-being.  

photo from Silver Sneakers

Physical Health:

1.  Cardiovascular Health: Walking is a low impact cardiovascular exercise that helps improve heart health by increasing circulation, reducing the risk of heart disease, and lowering blood pressure.  It strengthens the heart muscles and enhances the efficiency of oxygen utilization.

2.  Weight Management:  Maintaining a healthy weight becomes increasingly important as one ages.  Walking outdoors helps bun calories, and a consistent walking routine can contribute to weight management and prevent weight gain.

3.  Bone Density:  Women over fifty are at an increased risk of osteoporosis.  Weight bearing activities like walking stimulate bone growth, increase bone density, and reduce the risk of fractures.

4.  Joint Health:  Walking helps lubricate joints, reducing stiffness and improving flexibility.  It is a gentle way to keep joints moving without putting excessive strain on them.

 5.  Muscle Tone:  While walking primarily engages the lower body muscles, it also contributes to overall muscle tone.  It can help preserve muscle mass, which tends to decline with age, and improve overall body strength.   

Mental Well-being:

1. Stress Reduction:  Spending time outdoors and engaging in physical activity triggers the release of  endorphins, which are natural mood lifters.  Walking in natural settings, such as parks or trails, can have a calming effect, reducing stress and anxiety.

2.  Cognitive Function:  Walking has been linked to improved cognitive function and memory.  It encourages blood flow to the brain, promoting the growth of new neurons and potentially reducing the risk of cognitive decline.

3.  Enhanced Mood:  Exposure to natural light and fresh air during outdoor walks can significantly improve mood.  The combination of physical activity and nature can help alleviate symptoms of depression and boost overall emotional well being.

4.  Social Interaction:  Walking outdoors can be a social activity when done with friends, family, or in a group setting.  Maintaining social connections is crucial for mental health and can also make the walking experience more enjoyable. 

Walking does not require any special equipment.  Walking is a convenient form of exercise that can be easily incorporated into daily routines, making it accessible for women over fifty regardless of their fitness level.  Walking is gentle on the joints, so it is suitable for people with joint issues and arthritis. The best part of walking outdoors is being connected with nature.  Just looking up and seeing the blue sky and greenery around you or listening to the sounds of nature can give you a sense of peace and gratitude.  Enjoy the changing seasons!  Each season has its own beauty.  You are able to be immersed in the scenery as you are getting healthier.  And regular physical activity such as walking can improve the quality of your sleep.  To me that is a great plus.   Walking has the power to invigorate the body, rejuvenate the mind, and enhance the joy of life!   

P.S.  Ladies if for any reason you cannot get outdoors to walk there are plenty of indoor spaces that are great.  It may not be outside in nature but you are still getting in the steps and that is a good thing for so many reasons.  So the next time you go to Costco or the mall take advantage of the large open area and get in some steps! 

P.S.S.  Ladies I am not a doctor.  I am a Certified Personal Trainer with over 30 years of experience yet I am still learning. I know that walking is such a great form of exercise for so many reasons as I stated above,  but if you are new to exercising please check with a healthcare professional first.  Remember this is not a race.  Go at your own pace.  We are walking for our physical and mental well being!  Have fun!

Some tips from Silver Sneakers on fine tuning your walking form