Good Lifestyle

According to the physical therapistDamien Powell, PT, when a healthy young adult comes out for a quick walk, the locomotive power in their body is uniformly distributed over their main joints: the hip seal provides 33% of the power, the knee 33% of the power, and ankle the same amount. However, an elderly person walking at the same speed? They will probably undergo a "redistribution" of these powers, mainly motivated by problems involving the Achilles tendon and the fact that the elderly, at the moment when they reach the end of the 60s and beyond, have experienced a profound loss. muscle mass in their legs.

"Approximate estimates are the propellant power of the elderly. The hip joint provides about 74% [of power], knee 13% and ankle 12%, "he says.

In other words, if you walkfor the exercise In your last years, you may not be able to realize that your body behavesdifferently when you walk. As a result, you will see that you inevitably walk at slower speeds you walk with an inefficient approach and you can walk with a less than ideal posture. The kinetic chain is disturbed and your overall walk becomes less coordinated. If you launch problems such as osteoarthritis, the pain you feel while walking.

That's why, if you get older, market experts will tell you that you have to approach your exercise walks differently to do it when you were younger - for your safety, for your mobility, for the quality of your exercise and Even to add years to your life. You can even see that you need to perform specific exercises that will help you become a better and more efficient Walker.

With all this in mind, we studied the most recent science - and contacted some best experts - to compile a short list of things that older walkers should avoid doing while walking to exercise. Read on to learn what they are. And if you like to walk, make sure you are aware ofThe walking shoe of the secret that walkers everywhere are totally obsessed with.

While Powell mentioned, your body will start walking differently due to physiological changes resulting from aging. You can do exercises to help you compensate for these changes that will make you a better and more efficient walk.

According to a study published in the newspaperCurrent reports of translational geriatrics and experimental gerontologyThere are "disability-based interventions" that are scientifically proven to help seniors walk better. They include resistance exercises, which include repeated chairs; Increased the stretching of FlexNors Dorsi (mainly your ankle) for a better movement of movement; aerobic packaging exercises, such as driving on a stationary bike; and "progressive training of ambul". For the latter, the study recommends "a repeated practice of push-offs or weight change in the center of mass". (In other words, you should do equilibrium-centered exercises, such as standing on one leg.)

According toLisa Herrington, a certified trainer ASCM and founder ofHouse Davis,All those who walk for the exercise should Stretching their quads, warm their backs, perform hip sections, loosen their hamstrings and extend their feet. This is doubly true for the elderly, she says. And for some workouts that you can try, do not missWalking workouts that will help you support, explains the top coach.

Research has shown that walking speed is one of the many predictors of early death. Assuming that you are physically up to the height, the research has shown that older walkers benefit from the music. According to a study published in thePhysiotherapy Journal, Stroke survivors who have walked to music have experienced a much faster drive speed, better stride length and better "cadence and symmetry". For more good exercise tips, see here forThe unique exercise trick that is so easy that you will not believe that it works.

Just becausewalking Naturally comes for us while the Bipedian mammals do not mean that we all necessarily perform the movement in an optimal way, which is especially true for the elderly. When you walk, you have to keep your head in the right position. "Think about your neck as part of your spine rather than a separate entity and try to increase the space between your vertebrae, expanding it as the bellows of an accordion," advises the experts ofBristol Nordic Walking. To do this, imagine that you extend your spine "until your head". Keep your chin level on the floor. If you need to lower your eyes, turn your eyes back - not all your head.

You should roll your feet on the floor and not land with a smack. "To be a better walker, your heel should first hit the floor, then roll to the ball, then push the big toe," explains Joe Vega, C.C.c.c.c.com.s.The Vega method.

You should keep your shoulders back and low. "Your shoulders will alternate push and pull the momentum of the momentum for you to progress from the front," says Vega. To maximize the advantages of walking, keep your shoulders relaxed, removed and get off. To ensure you that you keep them there, engage in the routine "Shoulder Shrug Shushing"- Before your walk to relax and during your walk when you feel that your posture begins to break down.

You must use your arms correctly and it means folding them to the elbow, and you should take shorter and faster measurements so that you do not exceed. "Shorter and faster steps are the key to go faster," writesLeslie Bonci, MPH, RD, CSSD, LDN and Michele Stantten, in the bookWalk your buttocks!

It's just a fact that if you are older, you are more likely to falls and injuries. "It's really important for the elderly to have a mobile phone loaded with them when walking," says Jeanette Depatie, CPT, author ofThe big chick works!and founder ofEveryone can do exercise. "In addition, seniors who have hearing challenges or the challenges of the view should probably avoid walking at night and crossing very busy intersections if possible."

She advises you to wear aIdentification bracelet, which can include your medical conditions and your contact numbers. "The weather can be a problem" Also, she says. "Remember that exercise is much more difficult when it's hot and the elderly are sometimes more likely to overheat, syncope, thermal cramps, heat depletion and heat. When it is Super hot, you may want to think about taking your walk somewhere air-allocated as the museum or shopping center. "

The experts on the move will tell you that you should install for your walking shoes because the riders are installed for theirs, in a store where you can test them on a treadmill for comfort and support. But if you get older and you may suffer from the effects of osteoarthritis, if not known as "tear-and-tear" arthritis, which, according to theFoundation of arthritisIt includes about 28 million people in the United States - you would be wise to get a shoe with more support.

A new study published this year in theAnnals of internal medicine sought to locate which shoes are the best for the aging walkers who suffer from an OA of the knee, and they found that those carrying "stable and sustained" shoes over six months were a lot higher than shoes " flat and flexible ".

"The evidence has shown a difference between pain change groups promoting stable support shoes," concluded the study. "Improving the quality of life related to the knee and hip Ipsilateral pain favored stable support shoes." In addition, the study revealed that those carrying the more flexible shoes were duplicating the risk of developing pains on foot and the ankle relative to the group that wore shoes with greater stability.

According to DePatie, if you have to bring some things with you, do not bring it anything with a unique shoulder strap. "Do not wear a handbag," she advises. "The scholarships tend to shoot you on one side and throw your posture. [If something,] Press your Fanny Pack. Also try not to carry your water bottles - or your weights of the hand - for the same reason. " And for more reasons to walk around, see here forWhat works for only 20 minutes made to your body, according to science.