Life-changing power of walking

In addition, our bodies benefit by decreasing the incidence of osteoporosis (bone loss). Our bones become stronger from participating in weight-bearing exercises. One of the great gifts of older age is not having to deal with broken bones.

I think the mental gifts of walking are just as great. Research shows that brisk activity improves circulation by bringing more oxygen to the brain that can ward off depression and increase feelings of self-worth. Walking always lifts my spirit and makes me grateful to be alive.

The cold, crisp weather this time of year, even when it’s raining, is my favorite walking season. The briskness of the air energizes my aging body and makes me think about new activities I might begin tomorrow.  

Though I have walked for recreation all my life, I didn’t start with long distances. Science tells us that walking any distance offers a benefit if you do it often enough and briskly enough. Age is no barrier. Say you are a middle-aged person who has been living a sedentary life and you commit to walk 1 mile four times a week. You can expect some physical improvement in four to six weeks. It’s a great way to begin to feel healthier and more cheerful.

The good news about this form of exercise is that there are no gym fees to pay and every community offers places to walk. You just need to look for them. For example:

· City parks;

· Well-maintained sidewalks;

· Stairwells that are open and easy to find;

· Little used parking lots;

· Streets with little traffic; and

· Pedestrian friendly crosswalks.

Adding distance is something you need to work up to. As you begin to add more distance, your ankles may become sore and body aches of various kinds can crop up. To be successful you must stretch well after each walk and commit to keep walking despite minor aches.

In the 1960s and ’70s, as a mother of four young children who were driving me crazy at home, I would often take them outdoors to play in the neighborhood with other children or to a nearby park. We walked miles listening to birds and examining trees and flowers. These outdoor learnings are among my most precious memories.

After the kids grew up, I continued to walk in Redwood City neighborhoods and to hike in parks and trails in the county. I often set distance goals for myself. Now I average 3-4 miles a day.

In 2006, my athletic husband, Warren Dale, began competing in volleyball competitions at the Huntsman World Senior Games in St. George, Utah. I accompanied him there several times where I learned about racewalking and power walking races for senior women. I was interested, so I found a local trainer to show me how to racewalk and later to power walk. Here was a way for me to expand my love of walking. I’ve now participated in power walking races for 14 years.

I believe that walking has saved me from a pain-filled, grumpy old age. I know genetics has something to do with it, too. Thanks Mom and Dad. I expect to keep walking into my 90s.

If you already walk, keep it up and maybe add new distance goals. If you are not a walker, consider making a commitment to begin. It will give you at healthier life, with more to smile about.

Georgi LaBerge, 89, is a board member of Sustainable San Mateo County and a gold medalist in power walking competitions in the Bay Area Senior Games and the Huntsman World Senior Games in St. George, Utah.