Is Walking Enough Exercise If You're Over 50?

Generally, people use walking as exercise, especially if you had a sedentary job spending most of your time sitting in front of a computer.

Exercise for fitness over 50

Before we reach the age of 50, we can be involved in a lot of activities either in a team or a favorite recreation. However, these activities and this way of life seem to lose their attraction for a variety of reasons.

·      Work and career changes

·      Increased family responsibilities

·      Illness or trauma

·      Medications and chronic illness

The sad part of these above reasons is these are the times when we need to find ways to increase our fitness, rather than decrease our fitness and move less.

When busy looking after ourselves, doing a range of exercises disappears into the “I wish I had time” category.

When needing exercise for rehab or disease prevention it can be difficult to motivate oneself or to find the exercise that suits you due to:

·      Pain levels

·      Present fitness levels

·      Energy levels

Walking is a great weight bearing exercise

Walking is the most recommended exercise for weight bearing exercise that strengthens bones and helps prevent bone loss. However, when walking this certainly applies to the lower part of your body but needs upper body workouts for strengthening, arms, shoulders and importantly hands and wrists.

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Nordic walking with poles in Christchurch

There are an increasing number of people ‘walking with poles.’ However, for those who enjoy walking and want to include upper body strengthening using a unique technique of the practice of cross-country skiing that has been adapted for walking in parks and on tracks.

This is called Nordic walking using specially designed poles. In the classes that I run in Christchurch, I supply Nordic walking poles for each class and they can also be purchased from my gym.

Relevant: Find out more about Nordic walking in Christchurch.

Balance is important over 50

One neglected positive side effect of walking exercise, especially if you include hill or country walks, is it can improve flexibly, balance and your reaction times when you negotiate rough terrain.

Unfortunately, we are fighting statistics of over 50 when we are more likely to fall or trip and have more serious consequences such as broken arms, hips, and legs.

There are two reasons for this:

·      Our natural ability to balance deteriorates with aging [try either one leg stance-eyes closed!]

·      Our speed of reaction time that is the ability to recover from a trip or a fall is less than when we are younger. This relates to the power of muscles”.

Rockit boards to improve balance

A unique New Zealand design rockit board is an excellent device for practicing and improving our ability to balance - much more fun than standing on one leg!

Relevant: Rockit board classes in Christchurch and online

Walking exercise for weight loss

Weight loss would probably be the most quoted reason for starting a regular walking programme. I agree with this and it's one of the first steps in my individualized weight loss journey for those clients that choose to work with me as a weight loss coach.

However, at the same time I heard a lot of reasons not to walk if you are overweight.

·      Walking is bad for my knees as I'm too heavy

·      I don't have the energy to walk very far

·      Due to my weight, I tire easily

·      I don't like to be seen out walking as I am embarrassed by my appearance.

I understand, but some time, something has to change.

Also, our knees are meant to carry weight that construction is strong to withstand impact. I recently watched the Christchurch marathon as a morbidly obese lady finish the 10 Km walk wearing the biggest smile ever. And one must also consider the amount of practice she needed to do for this walk.

In respect to tiredness and lack of energy - this is the first change I see when people sign up for my weight loss program. You have an understanding coach that uses new methods and education about body composition.

You'll find it so interesting that you'll wonder why no one or none of the highly advertised weight loss programmes mention this key methodology to successful long term weight loss.

Relevant: Charlie’s weight loss programme information

need an assessment with me to find out what you want what you need to improve your fitness for:

·      Weight reduction

·      Trimming and toning your body

·      Improve balance and flexibility

·      restoration of health and fitness following trauma or surgery

·      want to chase and catch your grandchildren

·      love to move and have forgotten how

Get started today - with Charlie

Does going for a walk count as exercise?

Finally, I'll end on the question that I'm asked most when I give talks to workplaces and societies and it’s “ Is walking exercise?”

The answer is most certainly yes, but there are ways for those over 50 to add on more and different exercises to improve health and wellness, have great energy and regain flexibility.

Charlie Wong – Exercise Coach / Personal Trainer – Christchurch

Need simple effective ways to improve your Fitness and Well Being without the stress of joining a commercial Gym. This is where I can help! Ideas can be found in the articles on my website.

Why I became a Personal Trainer

I feel there was a missed opportunity within the fitness industry. Although the industry often advertise that they cater for all ages I have found that most trainers don’t understand the over 50’s age group very well.

As a mature aged trainer (check me out) I bring life experience also I know and understand the difficulties and limitations people have. I know there are movements I could do when I was young that I struggle to do now, if you practice them, it will come back eventually, that’s where I come in.

Need more information about how I can help contact me