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.
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 donāt 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 passerbyās, and enjoy the start of the day. Itās good for our physical and mental health, too. And, it doesnāt 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. Iām 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 arenāt 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 Iāve had a walk. We live in the middle of a steep hill and my knees donāt 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, Iāll 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 theyāre not as cushioned as the Hokas. I guess I need a firmer platform. I donāt mind walking in the rain as long as itās not blowing sideways in 30 mph winds. šØ
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!!
My husband and I walk every morning, no matter the weather. It’s just become a habit now and we never want to miss. A great way to start the day. He loves his Hokas but I found them to be too wide for my narrow feet. I’ve been wearing a new kind of trail shoe calked Karhu. I went up a size and they have nice rounded toes. We have some beautiful walking trails around our neighborhood. It’s so great to see all kinds of wild life. I wear joggers also and this time of year, long underwear, lol. Thanks for the great info.
Thank you Jennifer ā¦My hubby and I are in our 80ās and today you reminded us how important it is to get outside and walk! Weāre starting today and if itās too cold weāll walk on the treadmill. Itās too easy to make excuses and just sit down! Thanks again ! Ann Marie
Excuses are too easy. I agree. Iāve made them all myself.
I am a longtime walker! What I love about walking is that you can just literally get up and go out the door. (I guess that is if you live in a walking friendly neighborhood!) I think the thing that really helps me keep in the habit is wearing a pedometer. I’ve worn one for close to 20 years. It’s a very objective measure of how much you’re moving throughout the day. You don’t really need any special apparel except good walking shoes. I personally love my Skechers. I have many styles. I’m also a fan of an alternate walking plan. Too cold outside? A local large grocery or even something like a Home Depot can be get space to walk in. Late at night? You can housewalk if your day got away from you without as much movement as you would like.
Great ideas! We have lots of mall walkers in town too.
I used to walk a lot more but then arthritis happened and my longer walks were painful so I now go to aquafit twice a week as well as getting in smaller walks. I think staying active is very important and wearing clothes that are comfortable and attractive really helps us continue these beneficial habits!
Thank you for always being an inspiration Jennifer!
Leslie
Hostess of the Humble Bungalow
So many ladies in our neighborhood love the aqua fit. I wish I liked water.
I love this and my best advice is get a dog! I have a high energy dog and everything is much more calm in my house after our daily 40-45 m constitutional. As Caesar Milan says good for the human and good for the dog! I recently had a base line stress test and as the tech was turning up the treadmill like a James Bond movie she said, ā You exercise, donāt you!ā Second, I agree that having clothes that are cute and functional make you want to get out there. For those in more challenging climates having the right clothes and outerwear for the weather makes all of the difference. Wicking base layers for summer and winter, wind blocking jackets, cute beanies and ball caps, spf blocking clothes for summer. I live in the Midwest and Iām a scout leader used to being outside in all weather. The right layers are key. Finally, donāt be surprised if you go up a size or two in running/walking shoes. Thatās normal. If your feet are finicky get fitted at a running shoe store. They can look at your gate and recommend shoes to fix amy issues in your stride like feet rolling in or out as you walk. Brava Jennifer!
Thatās a great suggestion about a running store. Iāve done that in my old town and they were really wonderful.
One more benefit to daily walkingā
If/when you have a health setback that keeps you ādownā for a few weeks (surgery, illness, injury) you will absolutely recover faster and more fully if your body has been accustomed to regular activity, walking, and balance. Yes, speaking from experience. š
Yes! Thanks for mentioning that benefit.
Having a dog or dogs that wonāt leave you alone until they get their morning walk. Itās at least 2 miles and they love it! They arenāt sniffers so we go at a brisk pace. Doing it almost daily for over 30 years but back then it was 4 miles! Golden retrievers love to walk!
Thatāll sure get you out the door.
Until I broke my ankle I walked every day and cannot wait to get back to it. As you say, it provides a lot of benefits. I slimmed down a lot and lost weight. If you can, carry 1 lb weights, which is simple and adds some arm definition. Better yet, carry your reusable water bottle (switching arms): it acts as a weight, and you have water if you need it. I find if I look around that everyone under 40 carries reusable bottles.
I hope youāre recovered soon Maeve. I see lots of ladies carrying little weights.
You can get weighted gloves, Jennifer. Itās easier than carrying weights.
Good to know. I’ve been reading about rucking but gloves would be much easier.
Hi Jennifer
About eight years ago I started a walking group in my condo building. I wanted someone to walk with so asked the management office to put up a notice. At first, two others showed up and we walk 45 minutes each day in beautiful High Park in Toronto. Over the years four more have joined and each day we’re a different group so there’s always news to catch up on. Our motto: there is no bad weather – only bad gear. Although we don’t walk when it’s icy. Knowing others are waiting for me gets me up and out there. Thanks for the encouragement. Love your blog.
I love that so much Kalene!
I love my Hokas! My daughters recommended them to my husband and I several years ago, We walk about two miles daily with no foot problems.
We walk near the ocean, there is always something changing along the shore, dolphins, high surf, great people watching to motivate our morning walk.
Enjoy Vancouver, beautiful city..
The ocean is magical.
Good morning,
I walk to and from work everyday. I am in northern Illinois and this morning it is 14 degrees brrrr, I love living in a walkable village. Oh, I am a senior citizen.
Amy
Good morning Amy. I love when weāre in the city and can walk everwhere too.
Hi Jennifer.
Our best cue to walk is our 12 lb terrier who requires a walk every morning. We go out before breakfast and also later in day for 2 to three miles average per day. I’m 71 and grateful for the habit.
Thanks for shoe recommendations! Always looking.
I love terriers. Thatās what we always had. I hope to find a rescue one someday soon when life permits.
I have been walking and or running for 29 years now and I just turned 73. I feel ānot goodā if I donāt because itās such a part of me now. My ārunā is more of a very slow jog these days as I sure canāt do what I did 29 years ago! But itās such a joy to be outside in the fresh air and see whatās outside! I walk in my neighborhood and surrounding areas by the beach in SW Florida where I live. My neighborhood has lots of lakes and beautiful landscaping. I go from 45 minutes on days when time is short to 1-1/2 hours on long walks. I will continue this as long as my body allows me to! It makes me feel like Iāve started my day right and itās easier for me to watch what I eat, etc. after doing that!
Thatās wonderful Mary! I hope to get back to the point of missing it when I donāt do it.
I adopted a puppy two years ago. A dog will force you to get outside everyday, no matter what the weather brings. Dogs don’t care if it is snowing–they love it! I, too, have embraced walking and hiking the trails in rain, snow and even sleet. Being in nature, especially with a happy dog or a walking buddy, lifts your spirits like nothing else!
Thatās fabulous Melissa! I think dogs are magical. I miss having one.
I rarely drive my car anymore. For the past three years I have really stepped up my walking, averaging 8 to 10 or more kilometres on most days. Instead of driving to the supermarket, I walk, taking a small 3 wheel shopping trolley. It is easier to rack up the steps if you incorporate the walking into your daily activities and really works for me. The only time I drive is if it is hot due to a late onset heat intolerance. My shoes of choice are Brooks, I found the Hokas looked huge on my feet. In summer, an Australian brand of shoe (looks like a sand shoe/trainer) called Frankie 4 as the Brooks are a bit much if wearing a summer skirt or dress.
A few years ago (probably about 10), while still working I was diagnosed with osteopenia in my hips through a bone density test. I love walking, and have for years, but life has a tendency to get in the way and would limit my walking time. But I would get out there every chance I got. I have been retired now for 7 years and only if we have stormy weather, you will see me every morning walking down our country road. In frigid temps I’m so wrapped up you can only see my eyes and when its sweltering I carry a rag to wipe the sweat. Fast forward to this year, during a yearly physical, my doctor requested a bone density test. To our delight my test showed improvement and she said just keep doing what your doing because things look great. Sooooo, I definitely attribute my daily walks to this improvement, along with, as you mentioned, several other benefits!!
Congratulations,Teresa. Thatās awesome. I was surprised when they found my osteopenia too. They discovered it when I fell and my femur cracked in two places!
Much as I love everything you do, this column needs to recognize that for at least half of the US and I suspect more than half of Canada, it is not a simple matter of putting on Hokas and going outside. There are many of us old ladies that run the risk of a bad outcome if they go outside when there is snow and ice on the ground…
Absolutely the best way to make it. A habit is to get a dog! You cannot skip a walk if you have a dog to remind you every morning.
I agree! I miss little Lucy.
If you love Hokas, you should try Kurusā¦they are even more supportive than the Hoka. The Quantum 2 style has even more cushioning, but still the same āhug/protectā your foot. I sailedm around the world earlier this year, and I sometimes walked 10 miles during a dayās excursionā¦.my feet never got tired.
I wear a size 9 in a Rothyās flat (my loves for dress up) and wear a 9 wide in the Kuru, BUT they donāt make my feet look as big as my old Hokaās did. Anywayā¦give them a try. Comparable price.
I will check them out. Iāve never heard of them. Thanks.
I have a German Shepherd who needs exercise everyday. This motivates me to get a 40 minute walk in daily. I always feel better after my brisk dog walk. š