For seniors, taking up步行计划can have整体健康的好处和well-being. It can help you strengthen your bones and muscles,lose weight, improve balance and coordination and lower the risk of heart disease, stroke and diabetes.
But before you get started, you’ll need to take a few things into consideration. Use these seven步行tipsfor seniors to make your workouts as safe and enjoyable as possible.
WARM UP AND COOL DOWN
即使步行是一项低影响的活动，为了防止肌肉菌株或其他不必要的伤害，您还需要正确warm up and cool down.
A warmup helps increase blood circulation, delivering oxygen and nutrients to the tissues. This helps make your muscles more pliable and reactive, readying the body for exercise. On the other hand, a cooldown helps decrease the buildup of lactic acid, which helps prevent aching pains and soreness.
TRACK THE WEATHER
如果您没有做好准备，夏季的雨，寒冷的天气和升高的温度都可能会造成危险的情况。外面冷时，请确保您的衣服分层，以便如果您开始变得太热，则可以卸下层。在温度更高的温度下，佩戴防晒霜或cover up和bring plenty of water tostay hydrated.
Also, it’s important to recognize when the conditions aren’t safe for walking outdoors. In the winter, sidewalks can become slippery, frigid temperatures can cause numbness and make your muscles stiff and summer’s extreme heat can make heat stroke more likely. On these days, opt for atreadmill要么another low-impact activity likeswimming要么cyclinguntil it’s safe to head outdoors again. Similarly, air quality indexes should also be checked before you head outside to protect your respiratory system and overall health.
USE THE PROPER GEAR
吸湿运动服装, ahat和sunglasses都是所有可以帮助您锻炼更舒适的设备。但是，当您开始走路时，您可以投资的最重要的设备就是您footwear.
Instead of just wearing what you have, consider purchasinga dedicated walking shoe. These shoes will generally have a lower heel than a running shoe, will be supportive during the activity and provide good traction to prevent falls on loose or wet surfaces.
仔细选择步行表面
As you age, hard walking surfaces like the sidewalk or road can be harsher on your joints and muscles — especially if you have problems with your hips, knees, ankles or feet. Softer walking surfaces like smooth dirt trails or grass will be easier on your joints.
跑步机也是一个绝佳的选择，比在道路上行走更柔软，并提供安全，控制的环境。
LISTEN TO YOUR BODY
疼痛，膝盖疼痛或感冒，您无法摇晃的一切您不应该尝试通过。在锻炼和锻炼的日子里，请注意您的身体，以了解与众不同的任何变化。脚肿胀可能是循环问题的迹象，呼吸困难可能意味着您需要对基础状况进行过敏和肺部测试。尽早检查这些东西是维护健康并安全地进行步行计划的关键。
BREAK UP YOUR WORKOUTS
In general, it is recommended that adults over the age of 65 complete a minimum of 150 minutes of moderate-intensity exercise per week. While 30 minutes of exercise a few times per week gets the job done, it’s OK to work your way up to a goal of 60 minutes per day.
如果您的身材不合时宜，这似乎令人生畏，但实际上比您想象的要容易得多。与其每天早晨出去走60分钟的步行路程，不如整天将其分成几个不同的课程。早上有20分钟的步行路程，另一个下午另一个，晚上第三，比尝试一次完成整个锻炼更容易管理。
PRIORITIZE SAFETY
As with anything else, your personal safety should be your number 1 concern. It’s a good idea to carry a smartphone in case you need to call for help, wear visible clothing if you plan to walk at night and keep a watchful eye on the ground in front of you for potential hazards. And if you experience any pain while you’re exercising, it’s smart to stop and take a break.
记得set realistic goals当您开始受伤时对自己诚实时。如果您有任何疑问，请慢慢增加活动，并始终咨询您的医生或其他医疗保健专业人员。
