Alert
Close

Last chance – give now. Before 2014 ends, help struggling seniors. Donate

HIGHLIGHTS

Open

AARP VETERAN MEMBERSHIP

Military and Veterans Discount

CONTESTS AND SWEEPS

AARP REALPAD

Introducing RealPad by AARP

AUTO BUYING PROGRAM

AARP Auto Buying Program

Download the ipad App

AARP-iPad-ePub-app

DRIVER SAFETY

Piggy bank on the road - AARP Driver Safety

Take the new AARP Smart Driver Course!

KEEP BRAIN ACTIVE!

AARP Games - Play Now!

Learning centers

Get smart strategies for managing health conditions.

 

Arthritis

Heart Disease

Diabetes

Most Popular

Viewed

Walk to Improve Your Strength

It's a fact of life. With age, our bones lose density and our muscles start to weaken. But you don't have to give in to the effects of aging. Walking is a proven method for boosting strength. Walking, especially at a brisk pace, can also help control, and in some cases reverse, the effects of aging on bones and muscles.

Count the Benefits

Brisk walking gets your heart pumping and sends oxygen through your whole body. It strengthens your heart and the muscle groups responsible for movement.

Brisk walking also burns fat. In place of stored fat, the body develops muscle. So a walking program rewards you with a leaner body, along with a higher metabolism. Walking also aids in production of the human growth hormone, which maintains the size and strength of your muscles.

Walking is good for your bones and joints, too. It's low impact, so even a rapid pace rarely causes strain or injury to knees, ankles, back, or hips. Instead, it uses the strength of your bones and joints to stimulate development. As you walk, your legs and feet work against the earth's gravity, which acts as a natural weight your bones and muscles must counteract. The body responds to the stress of its own weight by building bone cells and soft tissue.

Take to the Pavement

Aim to engage in brisk walking for at least 30 minutes, 5 or more days a week. It's enough to yield health perks, yet not so much as to tax your bones, muscles, or joints. It's best to create a steady walking routine. So find time to fit walking into your day. It's easy to do:

  • If you're an early bird, walk at sunrise. You'll enjoy the first bird songs, the fresh morning air. And you'll have a sense of accomplishment to carry you through the day.
  • Your body's energy may wane at midday. A noon time walk is a great way to combat that energy lull and give your afternoon a spark.
  • An early evening walk is a good time to catch up with your family or neighbors. Also, it caps off your day in a healthy way.

 

Walk This Way

Walking gives you control over your whole exercise program. You have the final say in how fast or slow you go. No matter how you choose to walk, you should know proper walking technique to get the most out of it. Practice these walking tips:

  • Follow through from heel to toe, pushing off the ball of your foot as you take each new step
  • Keep your ankles straight, and try to avoid rotating your foot in or out
  • Make your strides long and quick, with your knees bent for shock absorption
  • Wear shoes that fit well and are padded for cushion and support
  • Warm up before and stretch after your walks to prevent injury or cramps

 

Topic Alerts

You can get weekly email alerts on the topics below. Just click “Follow.”

Manage Alerts

Processing

Please wait...

progress bar, please wait

Tell Us WhatYou Think

Please leave your comment below.

Discounts & Benefits

From companies that meet the high standards of service and quality set by AARP.

AARP membership discount Man trying on eyeglasses at optometrists smiling

Members save up to 60% on eye exams and 30% on glasses at LensCrafters.

Grandson (8-9) whispering to grandfather, close-up

Members can save 20% on hearing aids with the AARP® Hearing Care Program provided by HearUSA.

member benefits adt companion

Members save on new installation of a ADT Companion Service® personal emergency response system.

Member Benefits

Join or renew today! AARP members receive exclusive member benefits & affect social change.

Rewards for Good

Your Points Balance:

Learn More

Earn points for completing free online activities designed to enrich your life.

Find more ways to earn points

Redeem your points to save on merchandise, travel, and more.

Find more ways to redeem points