The role of walking in preserving the quality of life of elderly people
The role of walking in preserving the quality of life of elderly people
1. Increasing the average life expectancy
In our country, the goal of every public health program since the early 1990s has been to increase the average life expectancy at birth. Which is significant for both men and women during these 30 years. Today (2019), the average life expectancy at birth for women is 79.33 years and for men it is 72.86 years.
Although the covid epidemic has negatively affected this all over the world, including here (2021: men 70.69 years, women: 77.52 years), the three-decade trend is clear.
Despite this positive demographic fact, the birth rate has continuously decreased since the 1980s, thus increasing the proportion of the elderly within the population.
All this foreshadows the importance of the issue, that the aging of the population has become a particularly important priority for political decision-makers, since active aging plays a key role in the future sustainability of health and social care systems.
Today, the goal is no longer, or not only, to further increase life expectancy, but to increase the number of years lived in health.
There is no question; in order to remain active and active in old age, health is needed first and foremost.
It is necessary to know that aging itself is associated with quite a few unfavorable physiological changes, e.g.
- Skeletal muscle slowly breaks down,
- fat-free body mass decreases,
- excess fat appears in the tissues, which can lead to chronic inflammation and overproduction of certain stress hormones (e.g. cortisol), which:
- negatively affects the cardiovascular system
- can result in restless sleep and chronic fatigue
- decreases the effectiveness of the immune system (banal infections, e.g. a cold)
- a person craves unhealthy foods, which is explained by the fact that under stress, cortisol increases blood sugar levels so that there is enough energy for the brain and muscles. A vicious circle is formed, more insulin is produced than is necessary to transport blood sugar to the cells. This causes blood sugar levels to drop and a feeling of hunger appears.
- Cortisol causes the body to be in a constant state of emergency, as if it is constantly waiting for something bad to happen, and this affects human relationships, and in younger people it can even cause a decrease in sexual desire.
- the water content of our cells and tissues decreases, from 80% to 60-70%
- the metabolism decreases, which is the main energy user of the human body (9-12%), but also the guarantee of maintaining life processes.
Slowing down the adverse physiological changes associated with aging
We must try to slow down the development of these adverse physiological changes associated with aging, because epidemiological analyses prove that the incidence of certain chronic diseases increases with increasing life expectancy. Therefore, we must be aware of the possibilities with which we can prevent them or prevent the worsening of existing chronic diseases, and slow down the aging process.
Regular exercise, which is one of the self-sustaining life phenomena and one of the most promising keys to maintaining health, can help with this.
The British Alzheimer’s Society compared dozens of scientific publications. 11 studies concluded that regular physical exercise, e.g. had a greater impact on preventing brain degeneration than not smoking, eating a healthy diet, maintaining a normal body weight or drinking alcohol in moderation, which are otherwise important factors in avoiding the disease.
2. One possible solution
However, age can significantly limit the form of exercise that can be chosen, which is not easy to find in old age. The older generation is no longer keen to go to the fashionable gyms today, but is keen to go to a community where people of a similar age and struggling with similar problems are together. Walking senior clubs offer a solution to this, the launch of which is linked to the name of Sarolta Monspart, world orienteering champion, fourteen-time Hungarian champion, and national athlete.
Young people, those under 50-60 years of age, do not necessarily give priority to walking, but for those older than that, it is one of the most recommended forms of exercise, which is a gentle form of sport that everyone, regardless of gender and age, can access, because everyone can walk, you can walk everywhere, walking is cheap and the least dangerous sport, you do not need to prepare for it in particular.
Walking is nothing more than walking, at a slightly higher speed. This makes walking a sports activity, and it cannot be neglected that it is a means of transport whose physiological effect is invaluable. Its unit of measurement is the step. Several studies have stated that 10,000 steps are equivalent to a gym workout, the healthiest pace of which in old age is 3 km/h.
Results of epidemiological studies
Epidemiological studies have proven that the most common disease leading to death is responsible for 43% of the most common diseases that lead to death, genetic predisposition for 27%, environmental quality for 19%, and healthcare for 11%. Exercise, such as walking, is a lifestyle issue, and according to the current state of medical science, it is a preventive tool in medical practice, as it can reduce the risk of several diseases, and in the case of several diseases, it is a rehabilitation therapy tool.
Such diseases include:
- cardiovascular
- chronic musculoskeletal
- diseases of the bones associated with calcium deficiency
- degeneration of the spine and joints (low back pain)
- type 2 diabetes
- high blood pressure
- obesity
- Alzheimer’s disease
- mental illnesses
If it were up to me, I would write a prescription, because daily exercise has an indispensable place among the pillars of prevention, such as quitting smoking, sleeping at least 8 hours a day, reducing the intake of processed carbohydrates, and increasing the intake of dietary fiber.
3. Effects of regular walking
Physiological effects
- Advantageously shapes lifestyle,
- maintains the human body,
- provides well-being,
- increases physical performance, which also improves mental performance,
- strengthens the cardiovascular system,
- is effective in preventing heart diseases and strokes, because
- it reduces high blood pressure,
- cholesterol levels,
- improves blood circulation (muscle contraction stimulates blood circulation, so that
- the blood can fulfill its important function, which is required for nourishing tissues, gas exchange, maintaining body temperature, etc.,
- increased blood flow also promotes the elimination of waste products in the body,
- increases the O2 supply of the blood,
- improves the efficiency of the lungs and breathing. (Better and deeper breathing reduces the risk of certain lung diseases, or improves existing ones)
- relieves high eye pressure, can help fight glaucoma,
- promotes bowel movements
- thus stimulates digestion,
- may contribute to reducing constipation,
- reduces the risk of colon cancer in the long term,
- improves coordination and mobility,
- increases muscle mass and strength,
- muscle work significantly increases energy turnover, so walking can be suitable for maintaining body weight. (It is a physiological fact that muscle function is accompanied by very active metabolic processes. Active muscle produces heat, which is proportional to the amount of power exerted. During muscle work, carbohydrates are primarily broken down, but fats are also energy sources in muscle function)
- by moving the muscles, it also strengthens the bones, thus helping to avoid osteoporosis,
- joint pain, stiffness and inflammation may be reduced,
- it has an effect on spinal structure,
- improves posture in the long term
- increases the flexibility of the vertebrae,
- stimulates the metabolism of the intervertebral discs. (When walking, the lumbar spine is subjected to much less strain than, for example, office or household work)
- reduces fat mass.
Mental and spiritual effects
- mood enhancer, reduces depressive symptoms,
- gives joy (endorphin = happiness hormone. It is produced in the pituitary gland and hypothalamus during excitement, joy, pain, meditation, eating spicy foods, or, for example, orgasm. It plays an important role in the efficient functioning of our nervous system and immune system, in the development of a sense of well-being and happiness. It reduces stress, slows down aging. People with low endorphin levels are often depressed and prone to depression. Endorphin levels can be increased by sports, exercise, sunlight, chocolate, love, and a sense of belonging to someone etc.)
- it can help the player’s “Homo ludens” come to the fore,
- it makes it easier to release tension,
- it can provide a sense of community and companionship.
4. It is never too late to start walking
However, walking will only be for our pleasure and health if we follow a couple of rules. For example, gradualness, appropriate clothing or starting 1-2 hours before or after main meals. It doesn’t hurt to ask your family doctor for an opinion before taking on this great adventure. It is best to walk in a forest or a larger park, especially where there is some difference in level, because the result will be more effective in terms of our health.
The gift of regular walking for the elderly
- health maintenance,
- relaxation,
- calm,
- sense of satisfaction,
- joy,
- vitamin “N”,
– which only being in nature can give.