A Walking Programme for Older Adults, Week by Week

Why walk

Physical activity guidelines recommend that older adults build towards at least 150 minutes of moderate activity a week, and brisk walking is a good way to do it. Benefits include:

• stronger legs and better stamina, making daily tasks easier;
• a healthier heart, with better blood pressure and cholesterol in many people;
• better blood sugar control; see exercise with diabetes;
• help with weight and joint pain, when done sensibly; see exercise with arthritis;
• support for bone health through weight-bearing; see exercise for osteoporosis;
• better mood, sleep and thinking, and less loneliness if done with others; see loneliness and isolation in older adults.

Walking should be combined with strength and balance work for the best protection against falls; see strength training after 60: how much is enough and balance exercises for seniors.

Check with a doctor first if

• you have heart disease, chest pain, breathlessness, heart failure or an irregular heartbeat; see exercise with heart disease;
• your blood pressure is not controlled, or you feel dizzy or faint;
• you have diabetes and take insulin or tablets that can lower sugar, or have numb feet or foot sores; see diabetic foot care at home;
• you have lung disease with breathlessness;
• you have leg pain when walking that eases with rest, which can signal poor circulation;
• you have had recent surgery, a fracture or a joint replacement;
• you have severe arthritis, a painful joint, osteoporosis with fractures, or repeated falls;
• you have had a stroke, or have Parkinson's disease; see exercise after a stroke at home and exercise for Parkinson's disease;
• you feel unwell, have unexplained weight loss or a fever.

Before you begin

Footwear. Supportive, well-fitting shoes with a cushioned, non-slip sole, a firm heel and room in the toe box. Avoid flip-flops, worn chappals and new shoes worn for the first time on a long walk. See choosing shoes for older feet. Cotton socks without tight seams.

Clothing. Light, loose cotton in warm weather; layers in winter. A cap or umbrella for sun.

Aids. Use a stick or walker if advised; see how to choose a walking stick, walking stick height fitting, rollator buying guide and rollator on Indian pavements.

Route. Choose a flat, even, familiar route with places to sit, lighting and little traffic: a park, a society compound, a quiet lane or an indoor corridor. Avoid broken pavements and open drains. A circular route with benches is ideal.

Time of day. In India, early morning or evening, avoiding midday heat, high pollution and traffic. See pollution season plan for seniors and air quality monitor for homes. In winter, avoid very cold, foggy early mornings.

Companion and phone. Walk with someone when you can. Carry a charged phone, an ID card and emergency contacts; see emergency contact card and medical summary and panic pendant buying guide.

Water and a snack. A small bottle of water; a light snack if you have diabetes, as advised.

Warm-up. Spend three to five minutes before each walk with gentle marching on the spot, ankle circles, shoulder rolls and walking slowly.

Cool-down. Walk slowly for the last two to three minutes, then stretch the calves and thighs; see stretching for stiff older bodies.

How hard? The talk test

Aim for a pace at which you can talk comfortably but not sing. If you cannot say a sentence without gasping, slow down. If you can sing, you can go a little faster. Most older adults can follow this simple rule without monitoring the heart rate. Some conditions or medicines change how the heart rate responds; ask your doctor if you need targets. A perceived effort of "somewhat hard" on a scale where 10 is the maximum is the upper limit for most.

The eight-week plan

This is a guide, not a rule. If a step feels too hard, repeat the week. If you are unwell, travelling or in a flare of pain, pause and restart a week or two lower. The times describe total walking time per session.

Week 1: getting started - Walk 5 to 10 minutes at an easy pace, on three days (for example Monday, Wednesday, Friday). - If 10 minutes is too much, split into two 5-minute walks. - Focus on good posture and comfortable shoes.

Week 2: building the habit - Walk 10 minutes, on four days. - Notice how you feel afterwards: tired, but not exhausted.

Week 3: a little longer - Walk 10 to 15 minutes, on four or five days. - Include a few slightly brisker stretches of 30 to 60 seconds, then easy walking, if it feels comfortable.

Week 4: steady progress - Walk 15 minutes, on five days. - Add a slightly brisker pace for a minute or two in the middle.

Week 5: increasing duration - Walk 15 to 20 minutes, on five days. - Consider adding a gentle slope or a few steps with a rail if you are steady, or a second short walk.

Week 6: adding challenge - Walk 20 minutes, on five days, or two sessions of 10 to 15 minutes. - Include a few brisker periods, keeping the talk test.

Week 7: nearing the goal - Walk 20 to 25 minutes, on five days. - If you feel good, try an extra short walk.

Week 8: reaching a routine - Walk 25 to 30 minutes, on five days, a total of about 125 to 150 minutes a week, or as near as you can comfortably get. - Maintain, and add strength and balance sessions on other days.

After eight weeks, you can continue at this level, add variety or increase gradually. Some people prefer to count steps, but time and effort are simpler and more reliable.

Using a step counter

A simple pedometer can motivate. Record your usual steps for a week, then add a few hundred a day. Benefits for older adults begin well below 10,000 steps, and counters are approximate.

Stop and seek help if

Stop walking, sit down and rest, and seek medical help if you notice:

• chest pain, pressure or tightness, or pain in the arm, jaw or back; call 112;
• severe breathlessness that does not settle within a few minutes;
• dizziness, faintness, a racing or irregular heartbeat;
• sudden weakness on one side, slurred speech, facial droop, or confusion; call 112;
• cramping pain in the calf or thigh that makes you stop, and eases with rest, which can signal poor circulation; see a doctor;
• sharp joint pain, a swollen or painful calf, or a foot problem such as a blister that bleeds;
• feeling very unwell, cold sweat or nausea.

See exercise at home for seniors: a safe starter guide for general warning signs.

Walking safely in Indian conditions

• Heat and humidity: walk early or late; wear light clothes; carry water; rest in the shade; stop if you feel faint. See heat stroke and dehydration in seniors.
• Monsoon: wet pavements are slippery; wear shoes with good grip, avoid puddles that hide holes, use an umbrella hands-free if possible, and move indoors if lightning or flooding; see exercising indoors in Indian summer and monsoon.
• Pollution and fog: on very polluted or foggy mornings, walk indoors or later in the day; people with lung or heart disease should be cautious.
• Traffic and dogs: use footpaths, walk facing traffic where there is no pavement, cross at safe points, wear bright clothing, avoid stray dogs and take a companion.
• Pavements: look out for uneven slabs, vendors, open drains and parked vehicles.
• Night walks: carry a torch, wear reflective clothing, and avoid isolated areas.
• Crowded places: temples, markets and festivals involve long standing and crowds; plan rests; see mobility aids for temples and weddings.

Indoor and low-impact options

On days when outdoor walking is not possible:

• Walk in the home, along a corridor, or around a room in a safe circuit.
• March on the spot while watching television, holding a counter if needed.
• Mall or covered-compound walking, if available.
• A pedal exerciser for seated pedalling; see pedal exerciser guide.
• Seated routines; see chair exercises for seniors.
• Stair practice with a rail, if safe; see stairs, steps and thresholds.

If walking is difficult

For pain, walk shorter and rest (see exercises for knee and hip pain); for breathlessness use shorter bouts (see breathlessness techniques at home); for balance concerns use a stick or walker and a companion; for leg swelling or foot problems see a doctor or podiatrist; see swollen legs in older adults.

Staying motivated

• Walk with a friend, a family member or a group; many communities have walking clubs for seniors.
• Make it pleasant: a park, a temple garden or a favourite route.
• Keep a simple log.
• Set small goals, such as walking to the corner shop, a family event or a temple.
• Reward progress.
• Be flexible about missed days.
• Family can help by joining; see motivating a parent to exercise.

When to ask a professional

Ask a doctor before starting if you have the conditions listed, and when symptoms arise. A physiotherapist can assess gait and balance, advise on walking aids and design a programme, especially after a fall, surgery or stroke; see physiotherapist gait assessment. A podiatrist can help with feet. In an emergency, call 112.