Walking is a wonderful form of movement, especially as we age. It’s low impact, easy to do, and a great way to stay active.
It is essential to walk regularly but around the age of 60 it is not enough to maintain the strength, balance, and independence you need to live a vibrant, healthy life.
The sooner you care for the rest of your body the better.
- Strength training protects muscle and bone health
After age 30, we start losing muscle mass at a rate of 3–8% per decade. That rate accelerates after 60. Walking doesn’t build or preserve the muscles needed for daily tasks like carrying groceries, standing up from a chair, or getting off the floor. Strength training helps maintain your independence and reduces your risk of osteoporosis and fractures.
- Balance exercises prevent falls
Falls are a leading cause of injury in older adults. Walking alone doesn’t challenge your balance systems in the same way that specific balance and stability exercises do. Training your core, legs, and coordination helps prevent slips and injuries.
- Cognitive and brain benefits
Research shows that strength training improves cognitive function and memory in older adults. The focus and coordination required in strength exercises stimulate the brain in ways walking does not.
- Pain reduction and posture
Strengthening muscles can reduce joint pain, ease arthritis symptoms, and improve posture. If you experience discomfort when walking, strengthening your glutes, core, and leg muscles might be part of the solution.
Walking is great but aim for at least two strength training sessions per week and incorporate balance exercises to stay strong and independent.