May is National Walking Month, which coincides beautifully with the more clement temperatures and frequent sunshine spells that come with late Spring. Walking is one of those physical activities that is free, popular and easy to do at your chosen pace and intensity. You can walk anywhere, from stunning coastal paths and lush, green woodlands to exciting urban trails and quick high street errands. Walking can be done alone, with friends or with a canine companion.
For older and vulnerable people, it can be harder to get out for longer walks. However, walking still brings with it many benefits. Care home residents can join in the fun, with walking incorporated into various activities to help keep people fit, healthy, entertained and on the move.
Benefits of walking for care home residents
Walking can benefit people of any age for various reasons. It can help with weight management, especially when combined with a healthy, balanced diet. Walking burns calories, even if the pace is not especially fast, or the terrain overly challenging. Walking can be slotted into most people’s routines, even if it is just a stroll in the care home’s gardens, a trip to the local shops or a quick wander around the block.
Other health benefits include a stronger heart and reduced risk of heart disease, high blood pressure or stroke. This is because walking raises the heart rate and gets the blood flowing around the body. It can also help the body ward off other unwanted conditions, such as obesity and type 2 diabetes, and help strengthen muscles and joints. Walking can be introduced into a care home health regime carefully and increased in intensity or duration as residents grow fitter and able to take on tougher terrain or longer distances. Even if a resident doesn’t wish to, or is unable to leave the care home, walking can be added to their existing health routine. Activities such as walking up and down the stairs can bring health benefits, as can gently walking around a room or going outdoors to explore the gardens in warmer weather.
Finally, walking lifts the mood, improves emotional wellbeing and gets endorphins flowing through the system. The very act of getting out and moving can make you feel more positive and motivated to look after your body and health. Walking with someone else is a highly enjoyable social event that can strengthen friendship bonds and result in rewarding conversation. Care home residents can enjoy walking around the garden together or have the support of staff on longer outings. Staff can carry bags, provide walking aids and help residents judge when they have walked enough and should think about turning back for a well-earned rest.
How to incorporate more walking in care homes
Walking can be incorporated into a wider range of activities and events planned by care home staff. It is often a key part of physiotherapy sessions and can help reduce stiffness and pain in the lower back and legs caused by inactivity. As well as simple reps of going up and down the stairs or along corridors, walking can be turned into fun games, such as walking ‘races’, scavenger hunts or as part of a group fitness class. Walking can also help warm up other physical activities, such as dancing, yoga, aerobics and more.
Safety and comfort tips
Walking is an enjoyable activity, but like other forms of exercise, care must be taken to avoid injury. Wear stable, comfortable shoes that fit the feet well and have a grippy sole. If you use a walking frame or cane, this should be continued into any organised walking activity. It can help take the weight off the joints, act as a prop for short rests and support balance during the activity. While walking must not be too strenuous for the participant’s ability, it is most effective for the health if it can get you a little out of breath and feeling like you have done some moderate exercise.
Watch your surroundings to avoid crashing into anything, and always walk on flat, safe surfaces that will not cause you to trip and fall. Drink plenty of water to stay hydrated and dress appropriately if you plan to walk outside. Layers are good, so that you can take them off or put them on as you go round to ensure you stay as comfortable as possible.