The Benefits of Walking Daily and Making It a Habit
As we age, maintaining an active lifestyle becomes increasingly important. If I had to choose just one form of exercise to do on a daily basis, it would be walking. It’s a fantastic way for women over 50 to stay healthy and vibrant and can be as simple as lacing up your sneakers and stepping out. Here are the benefits of walking daily and why I’m working to make it a habit.
You may also enjoy- Best Sneakers and Walking Shoes for Mature Feet.
Benefits of Walking Daily
- Walking is the perfect blend of simplicity and effectiveness.
- It’s a gentle yet effective way to keep our hearts strong and helps reduce the risk of heart disease and stroke.
- Regular walking improves circulation and helps regulate your blood pressure.
- Its weight-bearing properties keep our bones strong and ward off osteoporosis.
- A brisk walk is mentally uplifting, reduces anxiety, and certainly helps improve my mood.
- Regular walking helps maintain muscle strength, flexibility, and balance, which is essential for preventing falls and injuries.
- Walking with friends or family is also a great source of social bonding.
- Walking daily can help improve our sleep, which, heaven knows, I need all the help I can get these days.
- A daily walk fits easily into most women’s routines and is helpful for weight management.
How do you make walking a daily habit?
I’ve picked up this book on habits again to increase my likelihood of walking each day. He suggests four simple steps to help you build better habits.
- Make it obvious. Set up reminders or cues that nudge you toward the habit you want to create. I put my sneakers and workout gear out the night before, so I have to virtually step over them to leave the bedroom.
- Make it attractive. You’re more likely to do it if it feels like a treat. I bought new, super comfy workout clothes to wear and finally sprung for these Hoka sneakers my physical therapist recommended.
- Make it easy. If you have to go out of your way to do it, you’re less likely to do it. He suggests making the habit as simple as possible. I’ve decided to walk in my neighborhood rather than drive to the gym to walk on the treadmill.
- Make it satisfying. When a habit feels rewarding, you’re more likely to stick with it.
What I’m Wearing to Walk
I must have tried on a zillion pairs of Hokas before the sales gal finally brought me out these ones in wide. I went up 2 sizes as well, so I have plenty of room for my cushiony socks. If my feet are miserable, I am miserable, and that’s no way to motivate me to create a habit. My daughter swears by her Speed Goat Hokas. Clearly, Hokas are not designed to be subtle, but they seem to have a shoe for every woman’s foot.
MORE HOKAS
Several readers recommended I try joggers with a band on the bottom, and I’m glad I did. It (almost) doesn’t matter how long the legs are because they don’t need to be hemmed. Of course, if the legs are very long, they look like harem pants on me, so I avoid those ones. These Vuori joggers happen to be on the short side, which I prefer.
MORE JOGGERS
Are you a walker? What have you done to make it a habit? I’d love to know how it works for you.
I always enjoyed walking but since retiring I enjoy more. I find I concentrate on the outdoors instead of what I missed at work or what is coming up. Not in a rush. Also my dachshund loves the daily walks. Enjoy your blog.
I just found your blog and love it! I also enjoy walking and the great exercise it provides. I found that between work, graduate school, (yes, went back to school in my 50’s), and life in general, I have to put walking on my daily “to do list” or calendar. I schedule it in just like an appointment, and it takes priority. I also found that Brooks, although typically running shoes, are the best for me. I haven’t tried Hokas yet though. Looking forward to exploring more of your blog!
Welcome, Liz! I’m so glad you’ve joined us.
Walking is great exercise and I have done it for years. I used to walk on my lunch hour at work, now that I work from home I never miss my walk unless it’s pouring rain. I am in the upper Midwest and cold weather is better for me than hot as I can walk forever in winter but in the summer I get uncomfortable and have to go out early. Hokas are great, and when it’s snowy or cold I grab my good old Bean boots! You’re never too old to walk, and there is a way around every obstacle.
Anyone who can walk should do it and appreciate it. A degenerative disease has been slowing me down for years to where I’m using a wheelchair about half the time. My only walking is inside the house now. I’m sorry now that I used to complain about having to walk “too far” when I was younger and capable of doing it.
Very poignant comment we can all learn from, Kay. Thank you for sharing!
My grandmother and great aunt walked 2 miles each Sunday to mass when they were in their late 80s. A tip for getting out and walking…2 Labrador retrievers.
I walk every morning without fail, except if it is slippery. Fortunately, we don’t get a lot of snow on the island. I used to walk 6k. but it is down to just over 3, as I wait for my hip replacement. I continue to walk as it keeps my weight down, retains my mobility and some muscle tone for a better, quicker recovery. I love to walk, chat with passerby’s, and enjoy the start of the day. It’s good for our physical and mental health, too. And, it doesn’t cost anything, except new runners every six months. Cheapest exercise going.
Chatting and being social is such a great part of it.
Jennifer, we got our 9 year old Havanese female from a breeder here in Colorado. She was retiring 3 mother dogs and would I be interested. She sent pictures and I fell in love with Trixy. We have had her for 5 1/2 weeks now and we both love her dearly. She is learning to walk with a leash and we have a fenced backyard. It is small but she buzzes in and out of her powered doggie door all day. Our 17 1/2 year old Himalayan cat Molly is not impressed with Trixy but they are learning. We also put a metal gate with a little cat door in it between our family room and the rest of the house. Mollys food and litter box are in there and she lounges in the sun from the big south windows. I’m looking forward to being able to go for walks in our senior neighborhood soon with our Trixy.
What a blessing Sydney! Trixy will come around.
Jennifer, thank you for inspiration! Every day I tell myself to walk, and don’t, so now I will.. I have lovely choices, including the Bay Trail by San Pablo Bay,,so I have no excuses. Also I ordered and received the Zumi hair dryer. It does take getting used to, with my fine, straight hair, which is a bit shorter than your length. I’m finding using the diffuser helps……so far I like it, just takes getting used to..again, thanks for the coupon…..
Happy Holdidays to you and your family
I often pop the diffuser on to warm up my velcro rollers a bit! It is a learning curve but so much healthier for our hair.
Thanks for the roller tip, I do use those….will give it a try……
I grew up in a walking family. We walked mountains that are now Aspen, Vail and Breckenridge. I walk 90 minutes 7 days a week. My morning walk is one hour out my door. In the afternoon I shake it up a bit. Some days I wear a weighted vest or carry 9 lb hand weights. Or I might drive to the local park or dirt trail. (Dedicated shoes for these walks). At the park if there aren’t children I walk up and down the 7 step slide structure or do push-ups or planks against the equipment. I also hang on the monkey bars for 15 seconds. I make sure to not hang by my joints. But to engage my back muscles, biceps and triceps. My parents great-grandchildren now accompany us on our walks and hikes.
That weighted vest is a great idea for our bones. Where did you get yours?
I always feel so energized when I’ve had a walk. We live in the middle of a steep hill and my knees don’t much care for that. I can get my hubby to walk with me if we park 2 mi away and walk along the river walk to our favorite coffee shop. If the weather is truly miserable, I’ll walk for 10 to 20 minutes inside one of the local large stores before grocery shopping. Even 10 min is well worth doing.
My hubby loves his Hokas and I prefer my Dansko waterproof sneakers as they’re not as cushioned as the Hokas. I guess I need a firmer platform. I don’t mind walking in the rain as long as it’s not blowing sideways in 30 mph winds. 💨
An additional walking benefit, trim legs and glutes. I walk as soon as I get up and again on my lunch hour. Over 50 degrees I’m outside, otherwise it’s my treadmill in the basement. I increase my distance every week. I wear Easy Spirit shoes which fit my short, fat feet, but no fancy clothes are required for walking.
I was a runner for most of my life and then switched to walking in my 60’s. Being fitted for the correct running or walking shoe to fit your particular foot is paramount for comfort and to prevent injuries. Living in Canada with snow and ice in the winter requires a bit more effort to get out, but you can purchase cleats to strap on to your shoes to prevent falls. I walk with my dog twice a day and on weekends we hike the forest trails nearby. I’m lucky to have conservation areas and forest trails all within a 15 minute drive from home.
Those cleats are a great idea in snowy, icy locations!!