Walking is more than just a simple way to get from one place to another. It’s a powerful tool that can enhance both your physical and mental health. This is not just a personal opinion, but a fact backed by health experts. As Dr. Cedric Bryant, president and chief science officer of the American Council on Exercise, puts it, “Walking is an ideal option in terms of physical activity. It requires no specialized skill — everyone knows how to walk. It’s low impact and safe.”

The benefits of walking extend beyond the obvious physical advantages. It’s a routine that can be easily incorporated into your daily life, regardless of the weather or your schedule. A 25-minute walk every morning, for instance, can do wonders for your health.

Walking can have a significant impact on various bodily systems. According to Dr. Bryant, it can help control blood sugar levels, reducing the risk of diabetes. The U.S. Department of Health and Human Services recommends 150 to 300 minutes of moderate-intensity aerobic exercise per week. A brisk 30-minute walk five days a week fits perfectly into this recommendation.

If you’re aiming to manage or lose weight, you might need to walk a bit longer. Dr. Bryant suggests gradually increasing your walking time to 45 to 60 minutes most days. This doesn’t have to be done all at once; a 30-minute morning walk and a 20-minute post-dinner walk would suffice.

“Walking outside, being in nature, and getting out of the same place allows you to decompress, understand what’s been going on and refocus,” says Dr. Mark A. Slabaugh, an orthopedic sports medicine surgeon at Mercy Medical Center in Baltimore, Maryland. Walking outdoors can be a form of meditation, helping you connect with your thoughts, understand what’s important, and relax.

Dr. Bryant also emphasizes the benefits of outdoor walking, highlighting the positive distraction, change in scenery, and exposure to sunlight and fresh air it provides. Walking with a friend or family member, while maintaining a safe distance, can also contribute to your mental health by providing a dose of social interaction.

Walking can also stimulate your creativity. Dr. Bryant shares his personal experience: “I use walking on a personal level when I’m writing an article or editing a book — when I get stuck, I go out and walk.”

Once you establish a walking routine, you might find yourself enjoying it so much that you start to increase your walking time. “It starts to spiral upwards. If you’re walking for five minutes you might increase it to 10,” says Dr. Slabaugh. This upward trend can lead to better motivation, improved mental health, healthier food choices, and positive decisions that maintain your walking habit. So, why not start walking today?

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As we age, it’s natural to want to dial down the intensity of our workouts. However, cardiovascular exercises like jogging, running, swimming, or cycling remain crucial for seniors. But if you’re over 65, it’s important to take extra precautions when you lace up your running shoes. One of these precautions is dressing appropriately for your workout. Your clothing choices can either enhance your performance or potentially cause harm. So, what should you avoid wearing on your next jog? Here are five clothing items to leave in your wardrobe.

First and foremost, pay attention to your footwear. Sean Klein, CPT, a certified personal trainer with over 15 years in the fitness industry and the founder of Programme App, emphasizes the importance of replacing unsuitable jogging shoes with proper athletic footwear that offers cushioning, support, and stability.

“Old or worn-out shoes mostly lack the necessary support and cushioning needed for proper foot alignment, which leads to discomfort and potential injuries such as shin splints, plantar fasciitis, and knee pain,” he cautions.

He further warns against choosing the wrong type of footwear, such as sandals, sneakers without arch support, and dress shoes, as they can lead to serious injury. These types of shoes don’t provide “proper grip and stability on different surfaces, making it harder to maintain balance and potentially leading to falls.”

While most people understand the importance of supportive sneakers for jogging, many overlook the significance of supportive socks. Klein advises wearing moisture-wicking socks with added arch support, specifically designed for athletic activities. These socks can help prevent blisters, chafing, and discomfort while jogging.

“I do not recommend wearing cotton socks that absorb moisture, leading to wet and uncomfortable feet,” he advises.

Cotton is a comfortable and versatile fabric, but it’s not the best choice for seniors when jogging. Seniors are more prone to skin irritation and have a harder time regulating sudden changes in body temperature.

“Seniors might opt for cotton for its natural feel, but it’s not ideal for exercise as it absorbs and retains moisture, leading to discomfort and potential chafing,” says Chris Pruitt, CPT, a certified personal trainer and the CEO of Workout Healthy. Instead, he recommends moisture-wicking fabrics to keep the skin dry and comfortable during physical activity.

The size and cut of your clothing can also impact your run.

“Baggy pants may be chosen for ease and comfort, but they present a tripping hazard,” Pruitt warns. He suggests choosing close-fitting, stretchable pants or shorts for safety, as they allow for free movement without the risk of catching on objects.

Klein agrees, advising against loose-fitting clothes that could get caught on obstacles or cause chafing during jogging. He recommends well-fitting, moisture-wicking, breathable fabrics that provide comfort and mobility while preventing discomfort or irritation.

Lastly, while jewelry might be part of your daily routine or hold sentimental value, Pruitt advises against wearing it while jogging.

“During jogging, large or dangling pieces can become entangled with clothing or exercise equipment, posing a risk of injury,” he explains.

Before starting your jog, he recommends removing jewelry, watches, and other accessories to “prevent distractions and accidents, ensuring a safer workout experience.”

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Exercise is widely recognized as a key contributor to a longer, healthier life. Interestingly, recent research indicates that women may not need to exercise as much as men to reap similar longevity benefits. This discovery is particularly noteworthy given that current physical activity guidelines for American adults do not differentiate between genders. However, due to variations in size, muscle mass, and lean body mass, it seems that women can significantly enhance their lifespan with approximately half the exercise required by men.

Martha Gulati, the director of preventive cardiology in the Smidt Heart Institute at Cedars-Sinai and a co-author of the study, emphasized the importance of physical activity, stating, “Being physically active matters, and it seems to influence overall survival. But small amounts can go a long way, and in fact, for women, smaller amounts can go a longer way than they can for men.”

The study, published in the Journal of the American College of Cardiology, analyzed data from over 400,000 U.S. adults who provided information on their leisure-time activity from 1997 to 2017. This data was then compared with death records. The results showed that women derived greater longevity benefits from exercise.

Gulati explained, “Men require more exercise partially due to the fact that they have greater muscle mass and greater lean body mass. And so when they exercise, the benefit to the whole body, including the muscles, requires a greater duration.”

Mercedes Carnethon, a professor and vice chair of preventive medicine at Northwestern University Feinberg School of Medicine, concurred that physiological differences between the sexes could account for these findings. She was not involved in the new study.

Gulati hopes that these findings will motivate more women to engage in regular leisure-time physical activity, thereby closing the “gender gap” in exercise. Currently, only 20.4% of women meet national exercise guidelines, compared to 28.3% of men.

Ulrik Wisløff, the head of the Cardiac Exercise Research Group at the Norwegian University of Science and Technology in Trondheim, found the new study’s data consistent with his own research, which suggests that women require less exercise than men to protect against lifestyle-related diseases and premature death. He stated, “Their data are of high interest to me, and it is an area that has been overlooked for too long.”

The authors of the study noted that while the longevity benefits of physical activity for men and women are more similar at lower levels of physical activity, the differences become more pronounced at higher levels of exercise.

However, the study does have its limitations. For instance, participants’ physical activity was not tracked, so researchers could not verify their self-reported data. Furthermore, the survey only accounted for leisure-time physical activity, excluding daily activities such as walking to work, gardening, or cleaning the house.

Despite these limitations, the study’s findings are significant. Keith C. Ferdinand, the Gerald S. Berenson chair in preventative cardiology at Tulane University School of Medicine, who was not involved in the study, noted that differences in male and female life expectancy “didn’t explain the observation. It’s not simply because the women live longer.”

While Gulati doesn’t expect this study’s findings to alter physical activity guidelines, she hopes it will inspire further research into the subject, leading to a better understanding of what exercise prescriptions should be given to patients.

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