Walking daily for 30 minutes, five days a week is the best low-intensity exercise. Here's why

Health benefits of walking: Low-intensity physical exercise, including walking, exerts anti-ageing effects and helps prevent age-related illnesses (Image: Canva)

Sunlight streaming through the leaves, the gentle crunch of gravel underfoot, and a refreshing breeze on your skin, these sensory delights offer more than just a pleasant experience; they provide an array of health benefits, especially as you age.

A recent study in Scientific Reports examined how daily step count changes and variability impact cognitive function in older adults. Walking is a low-impact, accessible form of exercise that can boost cardiovascular health, improve mood, enhance cognitive function, and even increase longevity. As you grow older, it becomes even more vital to incorporate regular physical activity into our lives, and walking is one of the most convenient and beneficial ways to do so.

According to the National Institutes of Health (NIH), integrating walking into daily routines and supporting walking-based physical activity offers a wide range of health benefits for older adults. Multiple studies suggest that walking can lower the risk or severity of cardiovascular and cerebrovascular diseases, type 2 diabetes, cognitive impairment, and dementia. It also enhances mental well-being, sleep quality, and longevity. The positive impact of walking on cardiovascular risk factors is linked to its benefits on circulatory, cardiopulmonary, and immune function.

Furthermore, low-intensity physical exercise, including walking, exerts anti-ageing effects and helps prevent age-related illnesses, making it a potent tool for promoting healthy ageing.

Here’s  how older people can motivate themselves to walk:

Start small: Start with short walks and gradually increase the duration and intensity. Setting realistic, attainable goals can help maintain motivation and provide a sense of accomplishment.

Socialise and walk: Walk with a friend, neighbour, or family member. Social interaction can make walking more enjoyable and provide added motivation to stick with it.

Use walking aids: If needed, use walking sticks for added stability and support. This can help prevent falls and increase confidence while walking.

Do your chores: As you age, maintaining your independence becomes increasingly important for both physical and mental well-being. By doing your own chores, such as cleaning, gardening, or shopping, you can stay active and mobile, keeping your muscles and joints flexible. This type of physical activity can also help preserve bone density and improve balance, reducing the risk of falls.

By including walking as part of a daily routine, you can unlock a plethora of health benefits and enjoy a more active, fulfilling life. However, if you have any medical concerns or limitations, consult with your doctor before starting a walk routine.