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[av_heading heading=’FEEL THE GAME | As we age, walking becomes a good game’ tag=’h3′ style=’blockquote modern-quote’ size=” subheading_active=’subheading_below’ subheading_size=’15’ padding=’10’ color=” custom_font=”]
BY BOBBY MOTUS
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Saturday, May 27, 2017
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IF LIFE really begins at forty, then we will be discussing matters targeting people who have just begun their lives. Many who follow this column belong to this category, with a good number a few years removed from enjoying the privileges of dual citizenship (read: senior moments).
At the onset of 50, things begin to slow down but this is the stage where we think that the body can still achieve what the mind has conceived. If you believe in that nutritional supplement ad that has that line, go ahead. Reality bites hard for those who are in denial.
To the golden years, there are physical things that’s hard to do anymore and if we force ourselves on these activities but miserably fail, we get frustrated and tend to hit the bars or restaurants around the city to gorge and imbibe the disappointments away. With hangovers and bloated tummies the morning after, the tendency is to loaf and lie around and wish for the discomfort to go away.
To the non-sporty types and sofa warriors, all is not lost. The most underrated physical yet beneficial activity is ours for the taking. Walking. Except for a good pair of comfortable athletic shoes, no other equipment is needed for this activity and can be done almost anywhere. It’s also a fun way to socialize as it is easier to talk while walking.
Research has shown that walking at least 9 kilometers a week significantly lowers the risk of strokes and heart failures by 31 percent. A slow paced one hour, 3-kilometer walk will do the trick. By walking just 30 minutes a day, it keeps the blood flow going smoothly and also reduces the risk of stroke by as much as 40 percent. To make it as a cardio workout, walk briskly. Increased intensity raises the heart rate which also increases blood flow to our bodies.Walking farther and faster doubles the benefit. Do warm ups before anything else. It loosens the muscles and helps prevent injuries and cramps.
Brisk walking actually has the same effect in strengthening our hearts as running. Yes, as long as we do twice as much of it. Let’s say we run twice a week, let’s do our brisk walks 4 times a week. Those of us who have diabetes, high cholesterol and high blood pressure can lower the risk factors if we do this regularly. Type-2 diabetics need the exercise as it gets the sugar out of the bloodstream and into the cells where it will be burned up for energy. Walking 10 to 15 minutes after every meal also helps.
Ten thousand steps equals to 8 kilometers. For the techies, a pedometer can keep track of the steps taken. This will be an easy goal for the active types but for beginners, any number of steps will do as long as there is effort. The effort of walking from the sofa to the fridge does not count. A weekly goal of at least an increase of 200 steps, which is about 150 meters, is doable.
Experts say that at least 300 minutes per week of brisk walking is ideal for losing weight. Broken down, it is only about 43 minutes a day. Yes, if we have time, why not. Just don’t entertain the idea that since we’re doing it on a daily basis, we can sneak in some delicious treats or have a few bottles of our favorite drinks. It defeats the purpose.
As we age, joint pains are just a wrong move away especially on the ankles, knees and hips. Admittedly, I have intermittent visits of these unwanted sensations and it is not pleasant, to say the least. The human body is an intricate machine and like everything with moving parts, it needs lubrication to be in perfect working order. Walking gets the joint fluids in motion which then brings nutrients and oxygen to our joints and cartilage, preventing friction which causes pain. Walking regularly as a form of exercise trims our weight thus easing pressure on our hips, knees and ankles.
Goals are to be set when we embark on a fitness routine, no matter what shape, size or age we are. Are we doing this to improve our health, lose weight or join a fun run? With our fitness aims identified, let’s check our body weights and other related information andmeasure them so it would be easier for us to track our progress.
More importantly, the golden years need a doctor’s advice so it is a good idea to have a medical consultation to determine our fitness level prior to anyactivity and plan it to avoid any mishaps. Let’s go easy as we start and work our way gradually until we develop more stamina and resistance.
We’re past our glory years so we should learn to know if our bodies don’t feel like exercising. We are overdoing things if we’re experiencing soreness everywhere except our tongues, have shortness of breath, feel sick or have dizzy spells. Let’s give time for our bodies to rest, recuperate and regain strength. All things considered, it’s not too late to look good. Really damn good. Sige a, malakat na ta./PN
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