Walking for heart health is as simple as it sounds. At face value, walking doesn't seem like it would have much impact on health, but it's a form of exercise that's ideal in many ways.
Did you know that it takes as few as 4,000 steps once or twice a week to reduce the risk of cardiovascular disease by up to 26%?
For seniors, the introduction of a short weekly walk or two can make all the difference. At Madison Estates Senior Living, TX, located only 12 miles northwest of the heart of San Antonio, we see the good a regular stroll does for our residents every day.
When it comes to senior exercise tips and heart wellness, getting an ideal amount of exercise isn't an exact science. If you're reading this with a heavy heart, expecting we're going to tell you to rigidly adhere to a certain number, don't fret!
While talking about walking for heart health, our advice is tailored generally. Walking is a fantastic solution to the conundrum of getting enough exercise, but ultimately, it's more important that you listen to your body and refrain from pushing yourself too hard. Here are some general rules of thumb we follow at Madison Estates:
With these points in mind, you can't go far wrong. Finding your own pace is important rather than following someone else's. If you're walking with friends, moderate your speed to that of the slowest; it's not a race! And make sure you're wearing appropriate footwear, or making use of favored mobility aids as preferred.
If improving heart health is your number one priority, establishing a walking routine will certainly help, but there are some other basics to keep in mind. While physical exercise is undoubtedly one of the best ways to strengthen the heart, the addition of some other considerations will help to bolster your efforts where maintaining a healthy weight is concerned.
Making a conscious effort to stay trim relieves a lot of pressure on our internal organs. A larger body with increased blood volume can stress the heart. Increased blood pressure also contributes to a number of health concerns, such as strokes, impaired vision, and kidney disease.
Smoking directly damages blood vessels, including the lining of arteries and their general elasticity. The last thing we want is our blood vessels to become stiffer and narrower than they might be otherwise. With heart health in mind, putting an end to this habit is a no-brainer. Throwing away that packet of cigarettes could well be the best thing you could do where heart health is concerned.
Stress isn't something any of us wants to hold on to. It's also something of a catch-22, in that worrying about being stressed only compounds the issue. Taking the time to meditate and practice a little daily mindfulness alongside a routine stroll will do wonders, and your heart will surely thank you for the effort.
So, in short:
You may have already heard of the 3-3-3 rule, as it's a popular strategy for people of all ages intent on reaching their daily step goals. The idea is to alternate speeds to improve cardiovascular fitness. Rather than sticking to your natural gait, you might want to challenge yourself a little by picking up the pace, but not for so long that you're out of breath.
The 3-3-3 technique is simple and is easily adapted to the individual. The idea is to walk at a brisk pace for 3 minutes, a restful pace for the next 3, and to repeat that for 30 minutes. Of course, you're encouraged to pick whatever number suits you best, or to adapt the duration as your ability improves.
One of the most common worries of active seniors with a view to improving their heart health is how to avoid clogged arteries. We've all seen the adverts for health foods with the animated arteries filling with gunk, but buying margarine instead of butter isn't the solution they would have you believe it is.
Instead, put emphasis on eating heart-healthy foods such as fruits, vegetables, and whole grains. Managing blood sugar is also a good idea, as some studies suggest a diet high in refined sugar is corrosive to arteries, which can cause scarring. This is often how arterial blockages start, so sugar is best kept to a minimum.
The bottom line is that, yes, you absolutely can strengthen your heart by walking. In fact, it's one of the best and most reliable methods of doing so. Walking helps heart health directly by:
A great many tests have been done on the subject, and the results are overwhelmingly conclusive. It doesn't seem to matter exactly how much you walk, so long as you get some regular steps in. The difference in heart health between someone who regularly and routinely goes for a stroll is a gulf in terms of improved cardiovascular function in general, so it's time to get walking!
The results are in, and walking for heart health is a clear winner. Our newly renovated apartment homes are perfectly situated to make the most of San Antonio's top attractions. If you're not keen on the idea of walking for health, a trip down the famous Riverwalk will soon change your mind.
Our community at Madison Estates is second to none, and we're proud to say our residents are among the happiest in the country. If you'd like to learn more about our approach to senior health, our spacious apartment homes, or our extensive dining program, don't hesitate to reach out! We'd love to hear from you.