How a Walking Program Helps Protect Muscle and Bone Health

No matter what age you are, feeling energetic and strong can give your mind, body, and spirit a boost. It helps make you eager to tackle new challenges that might come your way each day. That positivity contributes to healthy aging.

Though you may slow down a little as you grow older, physical decline and frailty shouldn’t be accepted as just a normal part of aging. Maintaining core strength and stamina are essential for staying strong at every age. While not everyone is interested in being fit enough to run a marathon or climb Mount Everest, maintaining lean muscle mass allows you to do much more than that. It’s linked to better balance, stronger bones, and fewer falls.

What Is Frailty?

Frailty is defined as a “syndrome of physiological decline in later life, characterized by marked vulnerability to adverse health outcomes.” Frail older adults are less able to adapt to stressors such as acute illness or trauma than younger or non-frail older adults. This vulnerability contributes to increased risk for multiple adverse outcomes.

Research shows rates of frailty ranging from 55% for 65-year-olds to 96% for people 90 years and older. Signs of frailty usually include:

• Lack of energy
• Low activity level
• Slow pace while walking
• Poor grip strength

A sedentary lifestyle has been identified as a contributing factor to the onset of frailty.

Walking to Ward Off Frailty

In a study of 188 people considered frail, subjects were asked to participate in an exercise program. The research revealed what forms of physical activity successfully improved participants’ balance, muscle strength, and mobility. One of those exercises was walking. Researchers believe walking is effective because it offers both aerobic health benefits and the ability to build and maintain muscle mass.

Beyond the physical fitness advantages, walking also provides mental health benefits. It’s even more beneficial if you hit the pavement with friends, family, or even your four-legged friend.

Make Walking a Routine Part of Fitness

Staying fit is easier when you engage in fitness activities you enjoy. When it comes to walking, having a variety of locations can keep things interesting and fresh. That can help you avoid getting bored and giving up.

A few other ideas that might help make walking more fun include:

• Discover nature trails: Explore walking trails at your local park system and botanical gardens. If you live near a lake or shore, explore walking paths there, too.
• Find indoor spaces: Use a pedometer to measure distances at indoor locations. The local shopping center, big box retailers, and garden centers all tend to have lots of space to roam.
• Buddy up: Find a friend or two who are also interested in walking to stay strong. It also helps keep you accountable.
• Walk with a pet: Adopt a pet who can join you on your outings. Most dogs love to take walks and explore their neighborhood or park. While it might seem a little unusual, feline lovers can also purchase cat strollers so their fluffy friend can tag along, too.

A couple of final tips before you take up walking. If you haven’t worked out in a while, talk with your primary care physician first. Make sure you invest in a good pair of walking shoes, a fitness tracker or pedometer, and some sunscreen to protect your skin.

It might also be a good idea to buy a mobile monitoring device. If you experience a health event or accident while you are walking, the device allows you to easily call for help from wherever you are. Call 1-844-203-5617 to learn more today!