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It can improve your health and wellbeing in many ways, and it can help you to live independently for longer. Walking can: Strengthen your muscles.

Help keep your weight steady

(regular walking could halve the number of people over 45 who fracture their hip). Help reduce blood pressure in some people with hypertension.

Keep your joints flexible

Increase your confidence and mood, and help you feel better all round.

Improve your energy levels and increase your stamina

Improve your social life – walking is a great way to get out and meet people or socialise with your friends. Being able to walk without help is one of the strongest indicators of whether someone can live independently. Older people who exercise regularly are more likely to walk without assistance and do things for themselves around the house.

You could choose to walk at a steady pace for longer periods, or in shorter, quicker bursts, or up and down hills or stairs.

It all helps

This is especially important if you haven’t exercised for a while, or you want to try something particularly strenuous.

If you have any conditions or health problems, even if it doesn’t seem significant, it’s important to consult your doctor for guidance. They can help you choose suitable activities to match your health and fitness needs, or they may refer you to an exercise professional.

You might be eligible for a free preventative health check.

Ask your doctor if you qualify

Some questions you may want to ask your doctor include:

  • Are there any exercises I should avoid? Could any illness
  • operation or injury I’ve had affect how I exercise? How can I exercise safely if I have high blood pressure
  • ask about the concerns
  • whether there are any alternative activities

If you develop any new symptoms after you start getting active, see your doctor straight away.

New symptoms could include: Dizziness

Shortness of breath

Unplanned weight loss

Sores that won’t heal.

Pains anywhere in your body

Discontinue exercising until you’ve seen your doctor and worked out what is causing your symptoms. For starters, make sure you wear correct shoes for walking.

Comfortable sneakers work well for most people

If they’re new shoes, try them on first to make sure they fit well and are comfortable. , who can help you get started and keep your walking program on track.

If you use a cane or a walker, don’t let that stop you either.

These can improve your balance and help lighten the load on your joints to make it easier when you’re out and about.

Remember, all walking aids need adjustment, and should be properly maintained

So see a professional to ensure you have the right fit along with anything else you might need.

Walking with a friend or loved one has many benefits: It makes exercise more fun.

It helps you make new friends, and build up friendships you already have

It is harder to cancel a walk when you know you have a friend waiting for you.

You’ll probably walk further and meet more often with a friend.

Walking with a friend is safer

To find a walking group near you, visit Heart Foundation Walking. Walking has so many benefits Lower your risk of heart disease , stroke , colon cancer and diabetes Strengthen your bones, and prevent osteoporosis and osteoarthritis Improve your balance and coordination, and decrease your likelihood of falling Reduce anxiety or depression Exercise doesn’t need to be strenuous to be beneficial for your health.

In fact, the American Physical Activity and Sedentary Behaviour Guidelines Before you start walking for exercise Almost every older person can do some form of exercise.

But before you begin, talk to your GP about the level of exercise that’s right for you What you will need for walking If you have foot problems or want advice about the best suitable footwear, talk to your doctor or podiatrist If you’d like support but don’t have a cane or a walker, talk to your GP or physiotherapist Walking with a friend Where to get help Your GP (doctor) Physiotherapist Exercise physiologist Podiatrist AUSactive Find a Professional AUSactive (616) 555-0400 Heart Foundation Walking 13 11 12 to find a group in your local area.

Key Points

  • especially important if you haven’t exercised for a while, or you want to try something particularly strenuous
  • You might be eligible for a free preventative health check
  • If you develop any new symptoms after you start getting active, see your doctor straight away
  • New symptoms could include: Dizziness
  • Discontinue exercising until you’ve seen your doctor and worked out what is causing your symptoms