Walking is an ideal activity, it's free and requires no special equipment. According to the Physical Activity in Later Life survey done in 1999 half of all older adults walk at least a mile at least once a week. However the survey also reported that only 13% of men and 10% of women aged 50+ walk at an intensity suitable to benefit their health at least once a week.
Moderate intensity for walking would be at a pace that will be enough to elevate the heart rate and as a rule for walking, if you can’t have a conversation you are going to fast, if you can sing a song you are going to slow.
When you're walking to get or stay fit you want to ensure your walking technique is good.
- Stand up straight, you should not be leaning either forwards or backwards.
- Keep your shoulders back, down and relaxed, this should also slightly lift your chest.
- Keep your chin parallel to the ground and pulled in slightly.
- Strike the ground first with your heel and roll through the step from heel to toe.
- Pull your navel into your spine, which will recruit the stabilising muscles of the trunk and help maintain the correct posture.
Before starting any new exercise program please check with your doctor and clear any exercise changes with them.
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