Agewell Health promotion for older people in New Zealand

Walking for Health

(An Article from Update - by Age Concern North Shore Inc.)
Walking - a simple and inexpensive way to enjoy a few minutes of the day. Walking strengthens and conditions the heart and lungs and there is no better exercise for healthy feet. It helps to strengthen muscles and improve balance - important factors in the prevention of falls.

It increases your oxygen and energy levels therefore you are able to get more out of life because you have more puff! A little regular activity will help prevent osteoporosis which causes brittle bones, especially in women, and it's a good way to 'walk off your wobbles". You'll burn calories, add tone to your legs and help deflate that spare tyre.

If you have a medical condition - discuss it with your doctor beforehand. He/she may even write you out a Green Prescription. This is your doctor's written advice to be active. It is aimed at patients who enjoy less than 2.5 hours of active leisure a week. If you feel you fit this criteria then talk to your doctor. The Golden Rule of any physical activity is 'go at your own pace'.

Even a few minutes each day to begin with can make all the difference. Here are a few pointers below however you can also contact Sport North Harbour for help on getting started, telephone 09 415 4610, or check out the Physical Activity page for Sports Trusts

How long should I walk?

A suggested programme from the Hillary Commission for beginners is:
Weeks 1 - 2
Walk 10 minutes every second week day and 10 minutes at the weekend.
Weeks 3 - 4
Walk 15 - 20 every second week day and 30 minutes at the weekend
Weeks 4 - 5
Walk 20 - 30 minutes most week days and 30 minutes at the weekend

Warm Up/Warm Down and Stretches

Before going on your walk, it is important to warm up and stretch for at least 10 - 15 seconds (per stretch). When you return, repeat the stretches for at least 20 - 30 seconds each.

1. Quadriceps Stretch

Place one arm against a wall for balance. Grasp ankle of opposite leg and pull, feeling tension along front of the thigh. Keep knees as close together as possible.

2. Hamstrings Stretch

Prop leg against a tree or chair at a comfortable height and as straight as possible to ensure that the stretch is felt at the back of the thigh.

3. Achilles and Calf Stretch

With hands against wall, stand as far away as possible. Bend one knee forward holding opposite leg straight. Hold position to feel tension throughout the back of the lower leg.

You can walk either by yourself, join with a neighbour or be part of one of the walking groups in your area - a great way to have company while enjoying the local sights and sounds.
You don't need to aim for a marathon, just a little time each day can make all the difference. Walking is ideal for people who have been inactive or prefer less vigorous activity. It offers multiple health benefits and it is relatively easy on muscles and joints and carries low risk of injury.

And it doesn't have to be hard work to be good for you.

Please Note Age Concern North Shore has tried to ensure that all information on this website is correct. However, Age Concern North Shore does not accept liability for any statements or advice contained on, or omissions from, nor endorse any suggested site on this website. Other websites referred to on this website are here for reference only. The information on this website should not be regarded as a substitute for professional advice and we do suggest that you consult with your health, legal or financial professional.

Website last updated 02/08/2010