Displaying items by tag: walking

One of the best things older adults can do to improve health and vitality is to maintain a walking routine. Many chronic illnesses, diseases, and everyday ailments can be prevented or better managed with moderate-intensity walking. Research also shows that walking has protective benefits for the physical and emotional health of older adults. Let’s take a closer look at these benefits, learn walking safety tips for older adults, and easy ways for older adults to fit a little more walking into their day.

Physical & Emotional Health Benefits of Walking for Seniors

Walking provides the following physical health benefits for older adults:

• Decreases risk of heart disease & stroke
• Strengthens the cardiovascular system
• Helps maintain healthy blood pressure & cholesterol level
• Helps protect bone density
• Supports a healthy body weight 
• Helps prevent and manage type 2 diabetes
• Eases arthritis pain & stiffness
• Builds muscle strength
• Strengthens the immune system

Walking also has the following emotional health benefits or older adults:

• Helps with management of stress
• Reduces risk for anxiety
• Reduces risk for depression
• Enhances sleep quality
• Invigorates energy level
• Enhances creativity
• Improves socialization when walking with others
• Supports cognitive function (memory, learning, focus)
• Lowers risk of dementia & Alzheimer’s disease

As you can see, walking improves the older adult’s overall quality of life!

How to Walk for Wellness

When walking for wellness, older adults have a few options for how to proceed. First, always begin with a check-up with your personal physician. Once you’ve got the ‘go ahead,’ you’ll want to wear proper footwear and attire (see Tips, below). 

To reap the wellness benefits of walking, older adults want to move at a pace that makes them feel slightly out of breath, but \ still able to hold a “huffy” conversation. Don’t worry if that's not manageable at the start. Rather, focus on moving safely, for as long as is comfortable. Build-up walking endurance by adding 5 minutes to each walk. If you’re not quite ready for 30-minute long daily walks, try some of the walking tricks below to get more steps each day.

3 Tricks for Fitting in a Little More Walking Each Day

You don’t have to take long walks every day. If all you can fit in is 10-15 minute bouts of walking a couple of times throughout your day, research shows that’s just as good as a longer walking routines. A few simple tricks for increasing the amount of walking in your everyday routine include:

• Park further away from store entry areas so you have further to walk from your car
• Use steps instead of an elevator, moving sidewalk, or escalator
• Get up from your chair or desk every hour to move around the house, step outside for a stroll around the block, or do a few chores 

8 Fitness Walking Safety Tips for Older Adults

The tips below apply to anyone: If you are just starting a walking program, these tips will get you off on the right foot. If you’ve been walking regularly for fitness, these tips are a good reminder.  

One thing we want to emphasize to older adults: Don’t be shy about using assistive supports such as trekking poles, a cane, or even a walker. 

• Trekking poles can add to the fitness benefits of walking, especially for those who are still very able-bodied. 
• A cane provides stability—and if your health provider says you need it, then use it (there are some very stylish canes on the market!). 
• Anyone who requires a walker should not leave home without it—even with a walker, the benefits of walking are too great to stay indoors on the couch.

1. Be good to your feet. Proper footwear and footcare can help prevent falls and reduce the chance for gait problems. It also makes walking more enjoyable, so you’ll be more inclined to stick with your walking routine. Walking shoes (or sneakers) should be comfortable and sturdy to provide solid footing and support. If you have foot problems, consider going to an athletic shoe outfitter that specializes in walking and running shoes. A podiatrist can also assess if you need orthotic support. Podiatrists also can recommend a footcare routine to follow before and after your walk.
2. Be weather-ready. Even if you live in an area with a pretty constant temperature, you’ll want to be prepared for sudden changes in weather conditions. This is especially true if you walk trails with elevation changes. Consider carrying a lightweight, rain-resistant covering with you. Dress in layers if it a time of year known for sudden shifts in temperature.
3. Water is essential. Sip water throughout your walk and replenish lost fluids by drinking extra water (not coffee or soda) in the hours following your walk. 
4. Carry your ID and an emergency info card. The card should indicate any known medical conditions you may have, contact info for your doctor and a local friend or relative. Carry some cash and a cell phone, especially if you’re walking alone.
5. Walk in the light. It’s ideal for older adults to walk before dusk. If walking in the evenings, choose well-lit areas with “people traffic”.
6. Be visible to others. During the day, wear light or brightly colored apparel. Reflective apparel, even if it’s just wrist bands, a hat, or a reflective vest, makes you more visible to others—even in daylight, which increases your safety.
7. Be aware of your surroundings at all times. When walking outdoors stay attentive by not talking on the phone (or not using it while you walk). If you use headphones, keep the volume low.
8. Recruit a walking buddy. Add a health boost to your walk, and increase your safety, by walking with a buddy. Having a buddy promotes social engagement, which is wonderful for emotional wellbeing. If you don’t have a walking partner, let others know your time of departure, where you’re going, and when you plan to be back. In our Everbrook Senior Living Communities, it’s easy to find a walking buddy or group. 

Everbrook Senior Living Community Walking Trails

Each of the Everbrook Senior Living Communities has beautiful grounds for walkers. For those who want more variety (or challenge) in their walking routine, you’ll find parks and trail systems that are accessible from your front door to within minutes or a short drive of each of the Everbrook communities. 

Colebrook Village in central Connecticut, in the town of Hebron, is within immediate access to a variety of places to walk. Whether it is downtown Hebron, or the hiking trails at Gay City State Park, or along the shoreline…you don’t have to travel far for a beautiful walk!

Cedarbrook Village located in Ware, Massachusetts, is surrounded by rolling hills, river views, and a variety of outlets for easy to vigorous walks. From parks to mountains to spa retreats with beautiful walking grounds—you’ll find it all accessible minutes to a a short drive from Cedarbrook.

Elmbrook Village in the quaint town of Bozrah, Connecticut is accessible to seaside walks as well as park trails, not to mention the lovely grounds at the property, itself. Gardner Lake and Maple Farms Park are two favorite spots for walking and recreating.

Stonebrook Village in Enfield, Connecticut provides a variety opportunities to get your walk in. Wheter you venture downtown or to Enfield Falls or venture along the Windsor Locks Canal, there’s much wildlife, foliage, and sights to enjoy! 

We also have Brookmeadow at Blue Hills, in Stoughton, Massachusetts, and Hillsbrook Village in Allenstown, New Hampshire (opening this summer). Both with exceptionally beautiful grounds and access to charming villages and recreational areas suitable for walkers of every stripe!

Resources

American Academy of Family Physicians. Exercise and Seniors. May 2022. 

Walking Tip Sheet for Older Adults from HealthyAging.org 

Walking Programs for Seniors from HowdyHealth at Texas A&M Life Extension

European Society of Cardiology. Exercise, however modest, found progressively beneficial to the elderly. 15 May 2015. 

Fahmy, S. Study: Regular walking nearly halves elderly disability risk. UGA Today. 15 July 2018. 

No matter your age or activity level, you reap numerous health benefits from spending time in nature. Not only is time spent outdoors good for physical health, it is especially good for brain health. New research from the fields of psychology, health, medicine, and environmental science consistently shows that, for people of all ages, who spend as little as 15 minutes a day interacting with the natural world, experience lower blood pressure, less frequent headaches, and are at lower risk for anxiety and depression. With so much natural beauty surrounding the Everbrook Senior Living Communities, it’s easy to get your daily dose of “nature’s medicine.”

How The Lack of Time Spent in Nature Takes a Toll on Health

Enough research has been done to strongly indicate that people who spend the least amount of time outdoors have greater detriment to their well-being: higher risk of mental health conditions, obesity, high blood pressure, and other chronic illnesses. There’s even a name for the ill-effects of not spending enough time in nature—it’s called “nature-deficit disorder.” Nature deficiency contributes to the following health issues:

• increased stress
• trouble maintaining focus
• diminished emotional resilience
• deficits in self-expression, creative thinking, and reasoning
• difficulty establishing healthy social connections (at work, in the community)
• increased risk for and/or worsening of chronic illness
• loss of connectedness to nature and one's responsibility for protecting it

Even though nature-deficit disorder is not yet regarded as a medical condition, both conventional and holistic health practitioners recognize the significance of the detrimental health effects stemming from lack of contact with nature. In fact, in Canada, doctors can now prescribe national park passes to patients who are at risk for, or who are struggling with depression, anxiety, and certain other mental and physical health conditions. Many more physicians around the world have come to recognize nature-deficit as a nonclinical syndrome that can impair the emotional, cognitive, and physical functioning of adults and children.

The Health Benefits of “Nature’s Medicine”

A variety of scientific studies have looked at nature experiences such as wilderness therapy, backpacking and biking excursions, recreational hiking and camping, time simply sitting in a park or spent working in a garden. These studies have shown remarkable effects on health, particularly for the brain:

Nature’s Effect on Brain Health

Spending time in nature stimulates neural and sensory pathways (the pathways to and from the sense organs and the brain). This helps promote “neuroplasticity,” the process by which the brain forms new, and strengthens existing, neural connections. Additionally, research shows that neural pathways that have been exhausted by stress and the use of technology can be revitalized with regular time spent in nature. 

• improved cognitive functioning (focus, attention, problem solving)
• enhanced self-awareness and feelings of peace, relaxation
• reduced anxiety, depression, and cognitive dissonance
• enhanced self-esteem and self-efficacy
• enhanced personal and social relationships
• reduced stress and worry
• enhanced ecological awareness 
• enhanced appreciation for the interconnectedness of life and all its creatures

Nature’s Effect on Physical Health

Some of the health benefits of time spent in nature can be noticed immediately while others happen over time, including improved function of the circulatory system, the heart and lungs, and the musculoskeletal system. We also receive an abundance of natural light when we are outdoors, helping to boost the body’s natural production of Vitamin D, which is important for many physical processes, including a healthy immune system. 

Get Your Daily Dose of Nature

Whether for 15 minutes or a few hours, there are many ways to experience the health benefits of nature:

Forest Bathing. This is not a dip in a river. It's not a hike with a destined path to follow. Forest bathing or shinrin-yoku, is a Japanese tradition that only dates back to the 1980s!  Simply, forest bathing is a meditative immersion in which you slow down and intentionally turn your attention to the smells, textures, tastes, and sights of the forest (or trail, or park, or beach as the case may be). 

Observe the Night Sky. Before going to bed in the evening, stand outside (away from artificial light) and gaze at the night sky. Try shifting your awareness from the whole sky to a cluster of stars, to a single star.

Take a Stroll. Leave the fitness tracker at home: This is not a goal-oriented, step-counting walk. Just stroll of as little as 5 minutes up to as long as you desire. As you walk, just breathe and observe. Try not to allow your mind to get caught up in any particular thought sequence. This is meditative walking.

Sit Outside. When was the last time you simply sat in your own backyard or on front porch? Or visited a park near your home or the office? Get there – without the phone – and just be present. 

There are so many other outdoor pursuits you can learn (also good for the brain!). From paddleboarding, to taking a plein-aire art class, to joining a conservancy group to help with cleaning the trails – the point is to get outside and give your brain and body a healthy dose of nature’s medicine!

The Wonders of Nature, Just Outside Your Everbrook Front Door

The residents of Everbrook Senior Living Communities need not venture far to enjoy the great outdoors and the health benefits of spending time in nature. Our communities are nestled among tree-lined streets, near local parks and nature preserves, and New England’s finest trails and waterways are never too far. Discover all that Everbrook Senior Living has to offer… just outside your front door:

Colebrook Village - meander the historic villages and towns in and around Hebron, CT.
Stonebrook Village - sit alongside Enfield Falls (CT) or sojourn nearby hiking, biking, and fishing areas.
Elmbrook Village - explore colonial-era history by foot or take to the trails at Hopemeade State Park (CT). 
Cedarbrook Village - venture into historic Ware, MA; enjoy the verdant hills, trails, and waterways.
Hillsbrook Village - nestled just outside Concord, NH and near Bear Brook State Park. This community is scheduled to open in Fall 2022.

Resources

National Park Service “Get Outside” Program

National Environmental Education Foundation

Natural Attraction Ecology video 

Benefits of Forest Bathing

"Why is nature beneficial?: the role of connectedness to nature." Mayer, F. S., Frantz, C. M., Bruehlman-Senecal E., Dolliver K. Environment and Behavior. 2009; 41(5):607–643. doi: 10.1177/0013916508319745.  

"What Is the Best Dose of Nature and Green Exercise for Improving Mental Health? A Multi-Study Analysis." Barton, J., and J. Pretty.  Abstract. Environmental Science & Technology 44, no. 10 (May 15, 2010): 3947-3955. 

"Green perspectives for public health: a narrative review on the physiological effects of experiencing outdoor nature." Haluza, D., Schanbauer, R., Cervinka, R. International Journal of Environmental Research and Public Health. 2014;11(5):5445–5461. doi: 10.3390/ijerph110505445. 

"Examining group walks in nature and multiple aspects of well-being: a large-scale study." Marselle, M. R., Irvine, K. N., Warber, S. L. Ecopsychology. 2014;6(3):134–147. doi: 10.1089/eco.2014.0027 

"The restorative benefits of nature: toward an integrative framework." Kaplan, S.  Journal of Environmental Psychology. 1995; 15(3):169–182. doi: 10.1016/0272-4944(95)90001-2  

"The relationship between nature connectedness and happiness: a meta-analysis." Capaldi, C. A., Dopko, R. L., Zelenski J. M.  Frontiers in Psychology. 2014; 5, article 976 doi: 10.3389/fpsyg.2014.00976. [PMC free article] [PubMed]  

The Experience of Nature: A Psychological Perspective. (1989) Kaplan, R., Kaplan, S. Cambridge, UK: Cambridge University Press; Republished by Ulrich's, Ann Arbor, Mich, USA, 1995.