Written by CenterWell Senior Primary Care Editorial Team
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Written by CenterWell Senior Primary Care Editorial Team
Key takeaways
The CDC recommends that adults 65 and older should do at least 150 minutes of moderate-intensity aerobic exercise each week.1 One important example of moderate-intensity aerobic exercise is brisk walking. Walking is one of the simplest and most effective forms of exercise for older adults. It supports both physical and mental health, helping seniors stay active, independent and thriving for longer.
At CenterWell Senior Primary Care®, we recognize the many benefits walking offers older adults, from strengthening the heart and improving blood sugar management to keeping bones, joints and muscles healthy. Beyond physical health, walking also supports mental and emotional wellness by boosting mood, improving sleep quality and encouraging social connections.
By making walking a part of daily life, seniors can enjoy enhanced vitality and greater confidence. CenterWell Senior Primary Care is here to support your journey, offering resources, guidance and community to help make the most of every step.
Walking benefits your heart health by boosting circulation and regulating your blood pressure.2 Brisk walking every day can also reduce the risk of heart disease and stroke. Studies show that women with heart disease who walked briskly reduced their chance of death and lowered hospitalization rates by 28%.3
Another benefit to walking is lowering your blood sugar. Taking a 15-minute walk after meals helps reduce blood sugar spikes, and a 30-minute walk daily supports long-term type 2 diabetes management. Walking within 60–90 minutes after eating is especially beneficial for seniors with prediabetes or diabetes because blood sugars are at their highest after eating.2
Finally, walking affects your physical health by strengthening your bones, joints and muscles—all at once. Walking not only engages multiple muscle groups—legs, glutes, core and arms—but it strengthens bones and muscles while keeping joints lubricated, which can also reduce arthritis pain. In fact, walking can help to prevent osteoporosis and osteoarthritis.
Walking every day can help you stay more independent, as it keeps you mobile and strong.
Walking is not only essential for your physical health, but it also improves your mood and mental well-being. Walking releases endorphins to reduce stress and anxiety, increases confidence and provides a sense of accomplishment. It also helps reduce symptoms of anxiety and depression.
Another benefit is how walking everyday improves your sleep quality and duration. Studies show that morning walkers are less likely to struggle with insomnia.2
Lastly, walking with friends, neighbors or groups promotes social engagement. It provides accountability, safety and fun helping combat loneliness.
Beginning a walking routine is an excellent step toward better health, but it’s important to start safely and thoughtfully.
First, you should consult your healthcare provider. Get clearance from your primary care physician before beginning, especially if you’ve been inactive or have health conditions. Once your healthcare provider gives you approval to start your routine, start small. Begin with 5–10 minutes and gradually increase time and pace. You can monitor your intensity with the “talk test”—you should be able to talk while walking, and if you can, your pace is great.
Setting SMART goals can help keep you motivated and on track. SMART is for goals that are:2
Staying safe is essential while starting a walking routine. Dress for the weather, stay hydrated and watch for hazards. Also, choose the right shoes before you begin. Your sneakers should be supportive with cushioning and arch support. You should break in new shoes gradually. If needed, use assistive devices, such as canes, walkers and orthotics to improve balance and reduce strain. Medicare often covers approved devices under the Durable Medical Equipment benefit.3 Speak with your insurance provider to make sure you’re covered.
Finally, build a habit. Walk at the same time each day, pair it with enjoyable activities and consider walking groups for motivation.
Walking offers seniors a powerful way to improve their physical and mental well-being, and CenterWell Senior Primary Care is here to support seniors every step of the journey. With a dedicated team of primary care, pharmacy and home health specialists, CenterWell® takes the time to understand each individual’s needs and customize care accordingly.
Our healthcare providers prioritize listening and building relationships, ensuring care is truly personal. Convenient online pharmacy services make it easy to order, refill and receive prescriptions right at home. If you need extra support, our home health services provide care in the comfort of your own home to help you recover and get back to doing what you love—typically with a provider referral.
At CenterWell, we focus on a holistic approach, addressing not just physical health but also mental and social well-being. Our experienced team is committed to helping seniors thrive. If you’re ready to take the next step toward better health,
