A health newsletter for adults over 60 who want to live fully, stay engaged in life, and continue doing what they love! |
Step Into Health - The Power of Walking for a Healthier, Happier, You!Walking is key to staying independent as we age, but did you know how incredible this simple activity is for our health? This week, I’m excited to share some studies that reveal the true power of walking! If you're like me, knowing all the amazing benefits it provides will make that afternoon walk feel even more rewarding. |
1. Walking and Longevity 👨🦳- Study: A 2019 study published in JAMA
Internal Medicine found that walking more steps per day was associated with lower mortality rates in older women.
- Findings: Women aged 62-101 who walked 4,400 steps per day had a significantly lower risk of death compared to those who walked only 2,700 steps. The benefits leveled off at around 7,500 steps per day, meaning excessive walking beyond that did not add further reductions in mortality.
- Conclusion: Walking even a moderate
number of steps daily is linked to increased longevity in older adults.
2. Walking and Cognitive Function 🧠- Study: A 2014 study in Neurology followed adults aged 55 and older, examining the impact of walking on brain function.
- Findings: Walking 6-9 miles per week was linked to greater brain volume and a reduced risk of cognitive decline. Participants who walked regularly
showed better memory and thinking skills over time.
- Conclusion: Regular walking helps maintain brain health and may delay the onset of dementia and Alzheimer's disease.
3. Walking and Depression 😥- Study: A 2017 study in The American Journal of Geriatric Psychiatry explored how walking affects mood and mental health in older adults.
- Findings: Participants aged 60-88 who engaged in 30 minutes of walking, three times a week, showed significant reductions in depressive
symptoms and improvements in emotional well-being compared to a control group.
- Conclusion: Walking can serve as an effective, low-cost intervention for reducing symptoms of depression in older adults.
4. Walking and Cardiovascular Health ❤️- Study: The Health ABC Study (2006) looked at the link between walking and heart health in older adults.
- Findings: Older adults who walked regularly (at least 150 minutes per week) had a 31% lower risk of cardiovascular events, such as heart attacks or strokes.
Walking also improved blood pressure and cholesterol levels.
- Conclusion: Regular walking plays a significant role in preventing heart disease and maintaining cardiovascular health in older adults.
5. Walking and Mobility 👨🦼- Study: A 2014 study published in The Journal of the American Medical Association (JAMA) examined the effects of physical activity, including walking, on mobility in older adults.
- Findings: Older adults (aged 70-89) who engaged in a structured walking program were 28% less
likely to experience major mobility disability compared to those in a control group. Walking helped maintain the ability to perform daily activities independently.
- Conclusion: Walking can prevent the decline in mobility that often comes with aging, helping older adults stay independent longer.
6. Walking and Fall Prevention 🤕- Study: A 2018 study in Age and Ageing looked at how walking interventions affect fall risk in older adults.
- Findings: A regular walking program significantly improved balance and gait stability, reducing the risk of falls. Participants who walked for at least 30
minutes, three times a week, showed better balance and coordination over time.
- Conclusion: Walking helps improve balance and muscle strength, reducing the risk of falls in older adults—a leading cause of injury in this population.
7. Walking and Joint Health (Osteoarthritis) 🦵- Study: Research from the Osteoarthritis Initiative (2014) found that regular walking helps reduce pain and improve function in adults with osteoarthritis of the knee.
- Findings: Older adults who walked at least 6,000 steps a day were less likely to
experience mobility limitations due to osteoarthritis.
- Conclusion: Walking is a low-impact way to manage arthritis symptoms and improve joint health in older adults.
CONCLUSIONThese studies collectively show that walking is one of the most accessible and effective ways for older adults to improve health, prevent disease, and maintain independence. If you haven’t walked in a while, start at a comfortable pace and gradually increase your time and distance. Add a few extra minutes to each walk as you build endurance. Avoid pushing yourself too hard too quickly, as this can lead to injury. By slowly increasing your activity, both your body and heart will adjust safely and effectively. |
Questions for the TrainerWhat is one dietary change I could make to help me lose excess fat? One simple dietary change to help lose fat is to reduce added sugar intake. Cutting back on sugary drinks (like soda, sweetened coffee, and juice), desserts, and processed foods can significantly lower calorie consumption without sacrificing nutrition. Instead, focus on drinking water or unsweetened beverages and eating whole, nutrient-dense foods like
fruits, vegetables, lean proteins, and healthy fats. This small change can help regulate blood sugar levels, reduce cravings, and promote fat loss over time. Of course, for many people, cutting sugar is easier said than done. Stay tuned for more tips on cutting sugar in a future newsletter... Do you have a question that I could include in the newsletter? Email it to kristen@togetherwon.com, or fill out the form on the
TogetherWon website: |
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Are you interested in improving your strength, balance, and cognitive function, but feel like you need some guidance and accountability? I offer individual and small group training in the comfort and convenience of your home. Contact me today to schedule your FREE CONSULTATION &
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Lemon
Herb Grilled ChickenHere's a simple and healthy chicken recipe: Lemon Herb Grilled Chicken. It's quick to prepare and packed with flavor. Ingredients:- 4 boneless, skinless chicken breasts
- 2 tablespoons olive oil
- Juice of 1 lemon
- 2 cloves garlic, minced
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- Salt and pepper to
taste
- Fresh parsley (optional, for garnish)
Instructions:Marinate the Chicken: - In a bowl, whisk together the olive oil, lemon juice, minced garlic, oregano, thyme, salt, and pepper.
- Add the chicken breasts to the marinade, making sure they are well coated. Cover and refrigerate for at least 30 minutes (or up to 2 hours for more flavor).
Preheat the Grill: - Preheat your grill to medium-high heat. If you don’t have a grill, you can use a grill pan on the stovetop.
Grill the Chicken: - Remove the chicken from the marinade and discard the marinade.
- Place the chicken on the grill and cook for about 6-7 minutes on each side, or
until the internal temperature reaches 165°F (75°C) and the chicken is no longer pink in the center.
Rest and Serve: - Once cooked, remove the chicken from the grill and let it rest for a few minutes. This helps retain the juices.
- Slice and garnish with fresh parsley, if desired.
Serving Suggestions:- Serve with a side of steamed vegetables, a fresh salad, or
brown rice for a complete meal.
This recipe is not only healthy but also flavorful and easy to prepare, making it perfect for a weeknight dinner! Enjoy! |
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