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Walking is almost a perfect form of exercise. It’s free, no expensive equipment is needed, it’s easy on the body, and it can be done alone, with other people, and/or with your pet. Walking helps make muscles and bones stronger. Walking can also help older people improve their endurance and maintain balance, keep a healthy weight, socialize, sleep better, and even raise the "good" (HDL) cholesterol. In fact, walking is good for everyone, young and old. Importantly, walking can help older people remain mobile and independent – even older people who may already have some health problems.

Recently, medical researchers studied 1002 community-dwelling women aged 65 or older over a one-year period. They wanted to know if walking eight blocks or more each week over a year’s time could benefit their health and well being. At the end of one year, 800 women were still in the study.

These women were not former Olympic athletes – in fact, the researchers only studied people who had difficulty doing activities related to their own self-care and who had other health problems, as well. Some of the patients had health problems such as a previous heart attack, osteoarthritis, previous broken hip, or trouble breathing caused by asthma, chronic bronchitis, chronic obstructive pulmonary disease, or emphysema. Some patients even walked with a cane. Walking just eight blocks a week (or at least one block a day) doesn’t seem like much, but the study results might surprise you.

At the start of the study, the women were divided into two groups: those who already walked outdoors eight blocks or more in a week ("walkers") and those who walked less than eight blocks in a week ("non-walkers"). After one year, the walkers were twice as likely as non-walkers to maintain their walking ability (distance and speed). In addition, people who had difficulty walking benefitted more from the regular walking exercise than people who had less difficulty walking. This means that older people who have some limited function (walking with a cane, for example), may benefit greatly from walking outdoors. Getting outside and walking even two blocks a day is important, especially for people who have some level of difficulty walking, in order to stay mobile and independent.

The summary above is from the full report titled "Just Get Out the Door! Importance of Walking Outside the Home for Maintaining Mobility: Findings from the Women's Health and Aging Study " It is in the February 2005 issue of the Journal of the American Geriatrics Society (Volume 53 Issue 2, pages 198-203). The authors are Eleanor M. Simonsick, PhD., Jack M. Guralnik, MD., PhD., Stefano Volpato, MD., MPH., Jennifer Balfour, PhD., and Linda P. Fried MD, MPH. See JAGS Article (link to JAGS)

First, check with your health care provider before starting a program of walking. Your health care provider can check your health status and advise you about starting your walking program. Older people with osteoarthritis or any foot problems (a bunion, for example) should check with their health care provider about which kind of shoes to wear for walking. People who are already walkers should try to increase their distance and speed gradually. Non-walkers should start slow and try to work up to at least eight blocks each week (one to two blocks per day is OK).

If you don’t like walking alone, ask a neighbor or friend to join you. Senior centers may offer walking "clubs" or provide names of other seniors who want to walk with others. Walk a dog! If you don’t have a dog, consider adopting a new friend from a local humane group. Finally, even if you do not like walking outdoors, many indoor shopping malls offer opportunities to walk during, and sometimes outside of, regular opening hours.

Remember, any amount of exercise is better than no exercise at all. People who have difficulty walking can benefit greatly from walking just one or two blocks a day. The women in this research study who walked at least eight blocks per week had better health and function than the women who walked less. After one year, the walkers were almost twice as likely as non-walkers to maintain their walking ability and speed. And this helps older people maintain their independence!

The bottom line: get out the door and walk a little more!