Walking To Reduce Falls

When we think of exercise, we usually go straight to the high intensity activities like running and sports.

Walking is probably one of the most underrated forms of exercise out there. It has countless health benefits and is the easiest exercise you can do. 

One of its main benefits is that it helps to greatly reduce the risk of falling. When we walk we’re engaging our whole body to keep us balanced. By doing this we’re building bone strength and improving our muscle strength and flexibility. This in turn helps improve our sense of balance. 

Having a sedentary lifestyle is one of the worst things you could do for yourself as long-term this results in muscle loss, poor balance and increased chance of falls.

A lot people think that by not walking they are actually reducing their chance of falls but it’s the exact opposite in reality. Ideally, a brisk walk is the best way to feel these benefits long-term. 

Another thing that’s great about walking is that you can do it anywhere and don’t need any machines to help you do it.

Walking on the ground provides a better workout for the hamstrings, calves and ankle muscles which are important for balance in comparison to machines such as the elliptical and treadmill.

However, walking machines aren’t without their benefits either as they can be very helpful to those who suffer from achy hips, knees and back. With treadmills, you can alter the settings to mimic the terrain of the ground outside so even on wet and windy days you can go for a walk. 

If you’re thinking of getting into a walking routine, first thing’s first…..Get a good pair of shoes.

Not wearing a good, supportive pair of shoes can highly impact your risk of falling and other injury when walking.

Go to a good shoe shop, get measured and get a good pair of shoes with a supportive sole and that raises up high behind your heel to support the foot and ankle.

Next, start gradually. What you don’t want is to go from a mainly sedentary lifestyle to big long walks which could possibly cause another issue. Start with a 30 minute walk and if you feel good with that then increase to 45 minutes and so on if comfortable.

Make walking fun by asking a friend to come with you to have a chat or if you’re someone who prefers walking alone, pop on the headphones and enjoy!

In today’s climate especially people are focusing a lot more on health and fitness which is great. People are more aware of the benefits of exercise and want to stay as fit as possible.

However, it’s easy to get caught up in the idea that if you’re going to exercise it should be running/ weight training/ sports. If that sounds like you at all don’t be afraid to just go back to the basics.

We all walk everyday and it has just as many health benefits as anything else. My advice coming into the winter is to wrap up and hit the roads. I can guarantee you’ll be glad you did!

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