3. Slow down gradually at the end of your walk.
Another common mistake is ending your walk abruptly, which can disrupt blood circulation and cause dizziness. It is crucial to slow down gradually at the end of your walk to allow your body to adapt to the change in pace.
When you have finished walking, take the time to slow down, allowing your body to gently return to a resting state. This gradual slowing helps prevent circulatory problems and reduces the risk of overheating, especially on hot days or after strenuous activity.
The physical benefits of adapted walking.
Although walking should be adjusted to your abilities, it remains an essential exercise for maintaining your overall health. Practiced in moderation, it offers numerous advantages:
Improved cardiovascular health: Regular walking helps increase heart rate, thus improving blood circulation and reducing the risk of cardiovascular disease.
Muscle and bone strengthening: Walking helps strengthen muscles, especially those in the legs and back. It also promotes bone growth, reducing the risk of osteoporosis and fractures.
Stimulation of the digestive system: Walking helps prevent common digestive problems, such as constipation, and promotes a more active metabolism, essential for managing body weight and preventing metabolic diseases like diabetes.
The psychological benefits of walking:
In addition to its physical benefits, walking also has positive effects on mental health, particularly after age 70. Walking outdoors, especially in natural environments, can have powerful effects on mood and psychological well-being.
Mood improvement: Exposure to sunlight and nature increases serotonin levels, a neurotransmitter linked to well-being, helping to reduce symptoms of depression.
Stress and anxiety reduction: Walking is an excellent way to lower levels of cortisol, the stress hormone. By walking regularly, you can calm your mind and reduce mental tension.
Cognitive stimulation: Walking in new or varied environments helps keep the mind active. Observing your surroundings or taking new routes can stimulate the intellect and improve cognitive abilities.
Socialization and self-confidence:
Walking is also an excellent opportunity for social interaction. Whether walking with friends, family members, or joining a walking group, this activity promotes conversation and helps combat isolation. Regular social interaction is essential for psychological well-being and can greatly improve quality of life.
Furthermore, by establishing a walking routine, you can observe progress over time, which boosts self-confidence. The sense of accomplishment that comes from regular physical activity contributes to improved self-esteem and greater personal satisfaction.
Conclusion:
After age 70, it's essential to readjust some of your habits to preserve your health and well-being. Walking remains a valuable exercise, but it's important to reduce the intensity and follow these three practices: find a balance in physical activity, adopt good posture while walking, and gradually slow down at the end of your walk. By following these tips, you can continue to enjoy the benefits of walking while protecting your joints and minimizing the risk of injury.
