When it comes to taking a walk, many people might say, "Isn't it just walking around?" But that's not the case. There's a lot to know about taking a walk, especially for elderly people with chronic illnesses or weak constitutions.
Experts remind that for elderly people with chronic diseases and weak constitutions, the most important thing when taking a walk is to maintain their balance.
As people age, they are more prone to various chronic diseases. In this situation, older adults experience a decline in cognitive function, muscle and skeletal support, and overall coordination. Losing their balance makes them more susceptible to falls.
Therefore, in order to maintain balance, frail elderly people should use a cane when taking a walk. The height of the cane should match the position of the hand, and the bottom and handle of the cane should be non-slip.
In addition, different types of elderly people have different walking postures.
When walking, those with weak constitutions should swing their arms wider and take larger strides. The walking speed should ideally increase gradually from slow to fast to fully activate the body and engage all organs, effectively promoting metabolism. Generally, walking 1-2 times a day, for about 1 hour each time, is recommended.
Obese individuals can appropriately extend the duration and distance of their walks, and increase the intensity of their exercise. Ideally, they should walk twice a day, for one and a half hours each time. While walking, they can walk at a slightly faster pace to fully burn excess body fat, thereby achieving the goal of weight loss.
When walking, people with high blood pressure should try to land on the balls of their feet and keep their chest upright, avoiding excessive hunching to prevent compressing the chest and affecting normal heart function. A moderate to slow pace is recommended; walking too fast can easily raise blood pressure. It's best to avoid walking in the morning and instead choose to walk after dinner, as blood pressure is generally highest in the morning and relatively stable in the evening.
When taking a walk, patients with coronary heart disease should walk slowly to avoid arrhythmia and triggering angina. It is best to walk half an hour to an hour after meals, two or three times a day, for half an hour each time.
Diabetic patients should pay special attention to eating something before taking a walk, and avoid going on an empty stomach, otherwise it can easily lead to insufficient blood supply to the brain, causing hypoglycemia, and in severe cases, dizziness and falls. When walking after a meal, the stride can be appropriately increased, the chest can be straightened, and the arms can be swung around. Each walk should last for half an hour to an hour.
Because everyone's cardiopulmonary function is different, you should walk according to your own ability. Adjust your walking speed according to your physical capacity. If you experience chest tightness, palpitations, dizziness, or other symptoms, you should stop and rest.
