I see old guys walking in the park every morning when I’m out there with my dog.
Even in low light conditions, I can recognize some of the same guys just from the way they walk.
Walk your way back to health every day.
I’ve always known or been told that walking is one of the best exercises you can do for your health and you should walk every day.
So, I decided to dig a little deeper to find out what it really does for you, especially as you get older.
After I turned 60, it seemed like my workout routine got a little tougher.
Around that time I got my dog Stella, and have been taking her to the park every morning.
I don’t walk around the park walking path, but since I have Stella, I’m constantly bending over, walking back and forth with her, and generally just moving.
Besides walking, I do Sprints for short periods which give me a good calorie burn and boosts my Human Growth Hormone level.
Sometimes I throw a ball and do push ups until she brings it back.
That usually gets me 12 to 15 reps.
Some Benefits
We all need to stay active in one way or another and walking is a great exercise that doesn’t stress your joints.
Years ago, when I first visited Europe, I noticed people for the most part, looked healthy.
I started to realize that walking and biking were a big part of their culture and daily lives.
In the US, we tend to jump in the car and drive 3 blocks to pick up a coffee.
If you want to get healthy, look at your daily patterns and see what needs to be changed.
People walk for all kinds of reasons.
They walk for health/fitness, to lose weight, stress relief, socializing, and sometimes just to get somewhere.
Benefits of Walking – Quick List
- Heart Health
- Diabetes
- Weight Loss
- Reduce Stress
- Meet New People
Heart Health
As men get older, we are more at risk for heart problems.
Brisk walking for at least 30 minutes can add years to your life.
If you can’t walk briskly, walk at your own pace. Just get started.
And if you have to walk at a slower pace, try going for a longer period of time.
According to Harvard Medical School, walking can reduce your risk of a cardiovascular problem by over 30%.
This applies to women also.
Do you take the stairs or an elevator?
Did you know you’ll triple the amount of calories burned slowly walking up a few flights of stairs, rather than walking briskly on flat ground?
The leaner you are, the easier it is on your heart.
So that means if you can find some hills to walk, you’ll do more work.
Walk every day until it becomes a habit.
Once you develop a habit, it’s a lot easier to continue the exercise.
Diabetes
So this guy named Dr James Brow was speaking at a Science Festival and showed the audience a pill claiming it could do all sorts of things.
He said it lowers the risk for cancer, type 2 diabetes, obesity, fights depression, and will improve your mobility in older adults.
It will slow down Alzheimer’s and help protect your cognitive function.
Also, it can boost your energy and decrease arthritic pain.
Then he dropped the bomb on them. He went on to say that it’s not a pill, but exercise, meaning walking.
And again, the good doctor recommends at least 30 minutes at a smart pace.
According to WebMD, you lower your blood sugar levels by using more glucose, when you take long walks.
Weight Loss
Yes, you can lose weight by walking.
Most of the experts say that it needs to be a brisk walk for at least a half hour.
How about this?
Put on a weighted vest and wear it while you walk.
You just created more work for yourself and that will burn more calories.
You must be in a calorie deficit to lose weight.
That means burning more calories than you consume.
Or if you live in a hilly area, walk the hills.
If you can’t get outside, use a treadmill or stair climber.
I’m not a doctor or registered dietician, but let me tell you my experience.
One of my trips to Afghanistan, I found myself walking every day at a normal pace.
For 3 months, the only time I was in a vehicle was for helicopter or MRAP rides to different areas.
I was eating ice cream twice a day (when it was available) and still lost weight.
I don’t recommend the ice cream, but you get the picture.
If you are trying to lose weight, you’ll need to adjust your eating habits.
I personally do Intermittent Fasting and am happy with the results it gives me.
Mainly, because it’s an eating lifestyle and not a strict diet.
If you can, walk in the morning before eating any calories.
You’ll be burning fat as fuel until your first meal when your insulin will spike from calorie intake.
Reduce Stress
We all carry a lot of stress with us these days.
Endorphins are chemicals in the brain that make you feel good when released through exercise.
You know that kind of high feeling after a good run?
Those are serotonin endorphins working, telling your body it feels good.
Do you ever just go for a walk to clear your head?
That’s what this is about.
We tend to think of other things as we walk and the distractions along the way help break up the stress of any one problem we have.
According to WebMD, walking 40 minutes day lowered the blood pressure of people who had hypertension.
I don’t know if that is scientific or not, but it works for me.
Have you considered walking with your dog?
They can break the monotony of walking by yourself.
Or even start a side business of dog walking.
You can help your neighbor and make some extra cash.
Meet New People
I’ve met a few new people since going to the park in the mornings.
Since I have my dog with me, it’s usually people with other dogs.
Have you ever noticed when you walk with someone else, it takes your mind off of walking.
We are social creatures and need to be with other people for emotional and mental stimulation.
I notice some people meet up every morning to walk together.
They always seem to be the friendlier people who will wave back when I wave to them.
I’ve noticed a lot of older guys are single and looking to meet women.
How about taking a walk as a first date or meet up.
It gives your date a chance to get to know you in a non-threatening environment and will let you both just be yourselves in a casual setting.
Shoes
Comfort should be a deciding factor in your shoe choice.
You can get away with a basic walking shoe if you are just strolling or going on short walks.
If you are fitness walking, your shoe choice should lean toward a running shoe according to the experts.
Click Under Armour to see running shoes on Amazon.
They need to be flexible and have cushion to give you the comfort you need for those longer walks.
I will say this, if you’re a guy over 50 years old, you probably know by now what kind of shoes feel good on your feet.
Step Counter
These things have been getting a lot of attention lately.
They start out at around $25 for a basic one at Walmart and go up from there.
It looks like Fitbit is a very popular model.
They have Walking Apps available on your phone that will do the same thing, but you may want a wrist model if you are walking on a treadmill or stair climber in a gym.
I don’t have a phone on me while working out in the gym, because it’s too annoying.
I like to focus on my workout and leave.
Backpack or Weighted Vest
If you are looking at adding weight to your body while you walk, you may want to consider this.
There are many choices and you don’t need to spend a lot of money on a back pack.
Get one that is sturdy and has comfortable padded straps.
However, these can change your posture and my cause injury over time.
The weighted vest seems to be the more practical choice since you won’t be putting extra strain on your lower back.
I personally would go with the weighted vest if I feel the need to add weight, since I had back issues from carrying a ruck sack (back pack) while in the Army.
Hand Weights
I see some people carrying hand weights while they walk.
Some of the experts say that this will cause imbalance in your gait, which may be true.
I don’t do it, so can’t give you an opinion one way or the other.
Water Bottle or Camelbak
Staying hydrated is a must in your daily life.
If you are walking during warmer weather, it’s a good idea to at least have a water bottle with you.
If you are going on longer walks, check into a water bladder such as a Camelbak.
Yes, that is how they spell it.
They fit on your back with straps and have a hose that you can drink from while you walk without spilling any water.
They also allow you to be hands free.
Conclusion
So why don’t you grab a friend and get walking.
This is an activity where you probably don’t need a personal trainer.
I’ve covered some of the benefits of walking and if you give it a try, you’ll just feel better from doing it.
Put on some comfortable shoes, pick up a bottle of water, and get walking.
If you are going for a stroll, you may want to get a cup of coffee to go.
I know there is controversy about coffee being good or bad for you, but it’s one of my favorite things.
If you are going for a power/fitness walk, then water should be your choice.
Overall, I think you’ll enjoy life more, if you get into a habit of walking and you may even lose weight.
If you have diabetes or any medical condition, you should definitely be consulting with your doctor about any type of physical activity and diet.
https://www.health.harvard.edu/staying-healthy/walking-your-steps-to-health
https://www.webmd.com/diabetes/exercise-guidelines
https://www.verywellfit.com/running-shoes-vs-walking-shoes-3436331