Spring is here finally – at least officially – and we can look forward to warmer weather and pleasant days and nights ahead. Spring is one of the gentlest seasons of the year, and we usually take every opportunity we can to make the most of the mild weather by engaging in a whole variety of outdoor activities. For those of us who are in our senior years, finding outdoor activities that are suitable for us can be challenging in some cases, especially if we are not as spry and agile as we used to be. One currently popular activity that is idealfor those of us who are over 65 is “Japanese walking” – also known as “interval walking.”
The exercise method known as “Japanese walking” was developed over two decades ago by a group of Japanese researchers who were looking for a way to promote physical fitness among middle-aged and older adults and thus reduce their risk of developing diabetes, obesity, and other lifestyle-related illnesses. It is simple and does not require any special equipment, and, best of all, it is a low-impact activity that is safe for those who may have age-related medical conditions, and it does not leave you with aching muscles and feelings of extreme tiredness.
It consists of 30 minutes of walking, during which you start out walking at your normal speed, then switch briefly to very rapid walking, then return to your normal pace, and keep alternating between the two until the 30 minutes are up. Of course, if you feel up to it, you can do another block of 30 minutes after a break or later in the day. You can do this while walking in the park, or down the street in your neighborhood, or wherever you enjoy walking. Researchers have found that fast walking for short intervals can protect the elderly from developing high blood pressure. It can also help in maintaining thigh muscle strength. One of the effects of aging is that the thigh muscles weaken gradually, and this is partly what is responsible for the frequent falls experienced by older people. So, it is especially important for those over 65 to engage in activities that aid in maintaining thigh muscle strength.
Other research has shown that that engaging consistently in interval walking can increase a person’s overall physical fitness in just five months, as well as significantly lower his or her risk of developing lifestyle-related illnesses. If you are thinking of taking up interval walking this spring, you should start with the following recommendation.
Start with three minutes of normal walking (that is, about 40 percent of the maximum speed that you are capable of), then switch to three minutes of fast walking at 70 percent of your maximum speed, and continue switching back and forth for at least 30 minutes. Do this four times a week. When you have become used to this routine, increase the frequency to five times a week. At five times a week, you will be putting in 150 minutes of moderate-level exercise per week. This is exactly what is recommended by the American Heart Association for maintaining good heart health.
Also make sure to talk to your family doctor and make sure that you do not have any medical conditions that would make it unsafe for you to engage in interval walking. If you experience any pain while doing the interval walking, stop immediately and get yourself checked out. Make sure that you are walking on an even surface with no features that may cause you to fall. If you cannot find a safe place to walk outdoors, find a convenient mall or other large indoor area when you can walk safely.
Dr. Veena Alfred Ph.D
CEO /Administrator
