The real benefits of walking and staying on your feet for longer (includes 4 client stories)

We’ve all heard about the benefits of walking – it helps strengthen our muscles, keeps our bones healthy and keeps us active.

Over time, however, we may see a decline in our own or a family member’s walking, particularly if they live in an aged care home. So why is it still so important they continue walking for as long as they can?

The benefits we see from walking are not only related to improved strength and balance, but there are also benefits for digestive health, cardiorespiratory health, cognitive function and quality of life. Simply maintaining the ability to walk from the bedroom to the lounge two or three times a day can dramatically improve an individual’s overall health and wellbeing.

Read on to learn how walking can benefit different systems in our bodies and real life examples of how physiotherapy can help!

The cardiovascular system

One of the best gifts you can give your heart and lungs is exercise. Walking temporarily increases the heart rate, blood pressure and breathing rate, allowing a greater volume of oxygenated blood to be pumped to the body’s working muscles.

Over time, this results in the heart becoming more efficient at moving blood around the body, resulting in a stronger heartbeat and a reduction in overall blood pressure. Secondly, by being more upright and moving, the lungs have greater room to move within the rib cage, allowing the lungs to open further and take deeper breaths, improving overall breathing efficiency and reducing the risk of pneumonia and chest infections. Furthermore, exercise boosts vessel ‘flexibility’.

When our blood pressure temporarily increases, arteries and veins are stretched due to an increase in blood flow. Over time this reduces inflammation and the build-up of plaque or cholesterol, which can lead to stroke or heart attack if left untreated.

TPC physio Maddy started seeing 85-year-old Bert after he’d been told by his lung specialist he only had months to live due to his progressing lung condition. Bert loved going to the local market to get his favourite wonton soup, however, he’d stopped going due to his worsening shortness of breath. Maddy worked with Bert twice weekly to improve his walking distance, and helped him organise a walking aid so he had the capacity and confidence to walk to the market to get soup whenever he wanted to! 

The musculoskeletal system

As we walk we place increased load on our joints and muscles, which results in stronger, more flexible muscles, better bone density and more stable joints. Allowing movement of our joints through walking reduces stiffness, which can lead to better pain management.

The ‘load bearing’ that occurs during activity encourages bone to create new bone, improving our bone density and reducing the risk of fractures. Finally, weight bearing helps stretch our muscles, particularly in the legs, and reduces the likelihood of pain caused by tight or contracted muscles, which we often see in people who are no longer able to walk.

TPC client, 100-year-old Rina, experienced the benefits of walking and physiotherapy on her lower back pain following a long hospital stay. Working with TPC physiotherapist Esther, Rina was able to walk to her local village centre to meet with some friends with NO pain – something she hadn’t been able to do since before going to hospital! 

The digestive system

Walking, or exercise in general, can significantly improve the efficiency of the digestive system. The motion of walking helps reduce the time food takes to pass through the large intestine, limiting the amount of water the body absorbs from the stool and reducing the likelihood of ‘dry stools’, which is the cause of constipation.

Furthermore, walking speeds up your breathing and heart rate, which stimulates the natural squeezing reflex of the intestines, allowing food to pass through and exit the body more easily.

Nicholas, 89, unfortunately had a tough time following brain surgery, which left him unable to ingest food through his mouth and unsafe to walk on his own. Due to this, his digestive system rapidly declined, causing stomach and bowel problems. TPC physio Karleen helped Nicholas to get up moving again – enjoying three sessions weekly, walking outside to see his pet chickens and fruit trees. Thanks to the regular walking, his digestive issues significantly decreased! Bonus!

The brain

Finally, there is plenty of evidence to suggest that daily walking may prevent or postpone a further decline in brain function in those who are inactive (normally residents in aged care). This tells us that maintaining or improving the amount of walking can prevent a decline in problem-solving, memory and information processing.

Furthermore, as we walk and move, our body releases endorphins, or the ‘feel-good’ chemicals in our brain that help to regulate our mood. The more we move, the better we feel!

91-year-old Bill was diagnosed with Alzheimer’s dementia 10 years ago. Bill has a rolling roster of three TPC physios – Tony, Ella and Katie – see him each week. The focus of his work with the physios is on getting him moving! Bill’s sessions not only include walking, but also hydrotherapy and improving in the sport he loves – table tennis! His physios report that Bill has declined very little in both his physical and cognitive health since starting regular physiotherapy with TPC more than a year ago! 

It is vital that we continue to walk for as long as possible. Whether it’s walking 5km a day or simply walking to the dining room for lunch each day, everyone can benefit physically and mentally from maintaining their walking ability.

If you or a family member needs help to improve or maintain the ability to walk, please contact our team at The Physio Co for more information. We’d love to help!

The Physio Co provides physiotherapy for elderly Australians, please call on 1300 797 793 or email [email protected]