Experts reveal the most beneficial walking tips for the elderly

Walking has long been considered a simple, safe form of exercise with many health benefits, especially for the elderly.

However, contrary to popular belief that the more you walk the better, older adults actually need to know how to walk properly to avoid harm.

Indian fitness trainer Navneeth Ramprasad, founder of the fitness channel “Get Fit With Nav,” warned in a recent post that for older adults, walking for long periods of time is not always beneficial and can even be harmful if done daily. This habit can put extra pressure on the knees and ankles of older adults, according to the Hindustan Times.

According to expert Navneeth Ramprasad, walking for long periods on hard surfaces can lead to knee pain, ankle strain and faster muscle loss. He warned: People over 60 who walk 45 minutes or more every day can suffer health problems, because this seemingly good habit can cause many problems for muscles, bones and joints.

Contrary to popular belief that the more you walk the better, older adults actually need to know how to walk properly to avoid harm.

Photo: AI

The most beneficial way to walk is to divide the time

Mr. Navneeth Ramprasad explained: The most beneficial way to walk is to divide the time, instead of walking continuously. Specifically, this expert recommends walking 3 times a day, each time about 15 minutes, after breakfast, lunch and dinner. This way both reduces the load on the joints and brings the same effect as walking 45 minutes at a time. And the reasonable walking frequency is about 3-4 days/week.

Should be combined with other exercises

Trainer Navneeth emphasizes: Older adults need to combine moderate walking with other forms of exercise because walking alone does not slow down the aging process, nor is it enough to improve muscle strength or balance.

On the remaining days of the week, older adults should do gentle strength-building exercises such as light weights, push-ups, and squats to help build muscle, improve mobility, and keep the body flexible.

According to expert Navneeth, the important goal for people over 60 is not only to maintain light exercise, but also to build muscle and increase flexibility to prevent falls, pain and help maintain independence in daily activities. Therefore, walking is still a good habit, but it needs to be done correctly and combined with other exercises to bring sustainable health benefits, according to Hindustan Times.

Source: https://thanhnien.vn/chuyen-gia-chi-meo-di-bo-co-loi-nhat-cho-nguoi-lon-tuoi-185250918225144401.htm