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Global Statistics

28,050 Missourians have logged 5,675,063 miles

Walking Tips for Seniors

If you are an older Missourian looking to participate in the 100 Missouri Miles Challenge or any other physical activity, here are some tips to help you build your new routine for a better you:

Physical Activity Guidelines for Older Americans

  • Regular physical activity is essential for healthy aging. Activity does not need to be strenuous to achieve your goals.
  • Warm up and cool down before each walk.
  • Choose proper foot gear to keep you moving with healthy legs and feet.
  • Walk on soft ground to prevent injury.
  • If you have diabetes, use extra precaution when participating in physical activity and check your feet often.
  • For a healthier you,  older adults should do at least 2 hours and 30 minutes of moderate exercise a week.
  • Be as physically active as your abilities and conditions allow.
  • Do exercises that maintain or improve balance - if they are at risk of falling.
  • Spreading physical activity across at least 3 days a week may help to reduce the risk of injury and avoid excessive fatigue.
  • Reduction in falls is seen for participants in programs that include balance, muscle strengthening activities, and walking.
  • Health providers can help you attain and maintain regular physical activity by providing advice on types of activities and ways to progress at a safe, steady pace.
  • If you have a chronic condition, set physical goals that meet your abilities.
  • Plan community activities that include opportunities for older adults to be physically active

Source: U.S. Department of Health and Human Services and National Center for Chronic Disease Prevention and Health Promotion

Walking as a Way of Life

  • Walking is cheap, it’s simple, and almost anybody can do it.
  • Walking has a multitude of health benefits for everyone.
  • Walking helps seniors maintain mobility and independence.
  • Research has shown exercise is good for the mind.
  • Find a safe, convenient place to walk.

Source: American Trails and National Center for Chronic Disease Prevention and Health Promotion

Be Active Your Way

  • People of all types, shapes, sizes, and abilities can benefit from being physically active.
  • Talk with your health care team about the amount and types of activities that are right for your ability or condition.
  • Be active with friends and family - team up with a friend. It will keep you motivated and it will be more fun.
  • If you haven’t been active in a while, start slowly and build up.
  • Choose a safe place to do your activity.

Source: U.S. Department of Health and Human Services