Brenda Lyle – Florida Today
Q: Is brisk walking good for healthy aging?
By Brenda Lyle
How fast you walk may reveal more about your health than you realize. Recent research highlights gait speed — the pace at which a person walks — as an important predictor of mobility, independence, and even longevity. Many experts now consider gait speed the “sixth vital sign,” alongside blood pressure, heart rate, temperature, respiratory rate, and pain.
Studies in 2024 suggest that faster walking speeds in older adults are linked to improvements in strength, balance, and overall function. People who maintain (or increase) their gait speed may reduce their risk of falls, disability, and frailty-related mobility issues. In short, moving a little faster may help you stay healthier, longer!
The good news is, you don’t need a fancy gym or expensive equipment. Small, everyday actions like these can make a real difference:
Work activity into your day. Movement doesn’t have to be formal exercise. Try short walks after meals, stretching during TV commercials, or pacing while you’re on the phone. At One Senior Place, one regular visitor walks back and forth during every seminar — proof that you can sneak movement in anywhere.
Use what you already have. Household items like water bottles or canned goods can serve as light weights for arm exercises. Resistance training is especially important, as it helps protect against osteoporosis. Consider starting with a DEXA scan to measure bone density, then set a goal to keep those bones strong.
Adapt to your mobility level. If walking is difficult, don’t let that stop you. Seated exercises, chair yoga, or stretching can improve circulation and flexibility. Pool-based programs are excellent low-impact options, and some community pools even offer classes for arthritis relief. Tai Chi gently builds strength, balance, and flexibility while reducing stress.
Build skills for independence. Flexibility and core strength are essential for everyday tasks, including a very important one: getting up from the floor. Practicing safe ways to lower yourself and rise again can reduce the risk of serious complications if you ever fall.
Make it enjoyable. Exercise shouldn’t feel like a chore. Listen to your favorite music or an audiobook, or follow short exercise videos online. You can even gather inspiration from personal trainers’ pages on social media and build your own program at home.
Keep it social. Walking with a friend, attending group classes, or exercising with family adds accountability and fun. According to research, music and social interaction support both physical health and brain health!
For a dose of fun, join us for Healthy Living Day in Viera on Friday, October 24th. Enjoy free health screenings, a cooking demonstration, Lunch-n-Learn and more. RSVP to 321-751-6771 or online at OneSeniorPlace.com.
Brenda Lyle is a Certified Care Manager and Certified Dementia Practitioner with One Senior Place, Greater Orlando. One Senior Place is a marketplace for resources and provider of information, advice, care and on-site services for seniors and their families. Submit your questions to AskOSP@OneSeniorPlace.com. For immediate help, call 321-751-6771 or visit One Senior Place, The Experts in Aging.
