Walking for healthy ageing 

Walking is an excellent way to gently exercise your body and add some physical activity to your day. You could find daily walking particularly beneficial for many reasons, from health to happiness. For example, walking for an average of 30 minutes a day can lower the risk of heart disease, stroke, and diabetes by 30-40%. 

Exercise doesn’t need to be strenuous to be beneficial for your health. The Australian Physical Activity and Sedentary Behaviour Guidelines recommend people over 65 do 30 minutes of moderate-intensity activity on most days, preferably every day.

You could choose to walk at a steady pace, or have short walks throughout the day, or walk up and down hills and stairs. Every little bit helps! Having the ability to walk without support is one of the best indicators of independent living.

One size does not fit all! Find a way to make walking pleasurable and interesting to you. This will help you stick to your new healthy habit for the long-term. You could try: 

• Walking around your local neighbourhood, along the coastline, or a walking trail through the countryside
  
• Taking your dog for a walk
  
• Going for regular walks with friends, family, or carers  
  
• Walking to see the sunrise or sunset 
  
• Joining a walking club or group walks

Support and safety

Using a walking stick, hiking poles, walking frame, or wheeled walker shouldn’t stop you from going for a walk. These assistive products improve your balance, lighten the load on your joints, and make it easier for you to move around. If you feel you need support and that you would benefit from an assistive walking product, it is important to see an allied health professional. They can help you find the right product for you and set it up properly. 

Clothing and footwear

Ensure you wear the correct shoes for walking. Comfortable clothing and footwear work well for most people. If you have issues with your feet or need specific footwear advice, talk to your doctor or podiatrist. 

• Take a mobile phone or personal alarm with you and make sure the battery is fully charged so you can contact someone in an emergency.
• Let a family member, friend, or neighbour know of your walking plan, how long it will take, and the route you're walking. Check in with them when you're home to let them know you're safe.
• Checking the weather will make sure you don't get caught out and are wearing the right clothing for the conditions. 
• Stay well hydrated on your walk by taking a water bottle with you. 
• Have a backup plan in place in case walking home becomes too challenging. Consider where you can find a taxi or local public transport. Make sure you can buy a ticket or pay for a taxi home. 

A walking stick can support you if you have difficulty walking. Walking sticks are an excellent aid for stability and balance. They're also helpful for people recovering from surgery or injuries.

There are a few different types of walking sticks:

• Single point walking sticks are the most common, usually made of wood or aluminium.
  
• 3-point or tripod walking sticks are suitable for those who require extra support when walking.
  
• 4-point or quad sticks are ideal for those who require more support with balance and stability.

Wheeled walkers provide support for people who experience problems with balance and stability. Different walker types are used for different stages of rehabilitation, depending on your needs. 

Outdoor walkers have larger wheels and are larger in size. They are more durable, so they roll over any obstacles in your path.

Indoor walkers are lightweight and smaller compared to outdoor walkers. They are much better suited for use at home. Many models include a tray to assist you in carrying food or drinks.

If you need more information, take the LiveUp quiz by clicking the 'Let's go!' button below or get in touch with one of our helpful team on 1800 951 971.