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A practical guide to safe and enjoyable walking for Aussie seniors

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A practical guide to safe and enjoyable walking for Aussie seniors
05 AprHealth, Lifestyle

As we age, staying active becomes increasingly important for our overall well-being. Yet, it’s not uncommon to face barriers like low confidence, lack of motivation, or simply not knowing where to start. 

Enter the simple yet powerful solution: walking. 

Tailored to the needs of those over 65, walking is a low-impact exercise that packs a punch in terms of health benefits. 

In this guide, we’ll explore the ins and outs of incorporating walking into your routine, making it an enjoyable and safe activity.

How much walking do I need to do?

  • Aim for at least 30 minutes of daily moderate-intensity walking. A quick test for moderate intensity is being slightly short of breath while still able to talk in full sentences.

Why is walking good for us?

  • Strengthens leg muscles and increases bone density.
  • Enhances exercise tolerance.
  • Improves balance, reducing the risk of falls.
  • Lowers the risk of various diseases and conditions, promoting independence.

Preparing for your walk

  • Invest in a pair of quality shoes (see our shoe guide below).
  • If you have one, bring your walking stick or frame to navigate uneven footpaths.
  • Bring water if able, especially if using a walking frame with a basket.
  • Dress appropriately for the weather, considering layers for flexibility.
  • If walking alone, carry a phone or alert button for assistance.

Safety tips:

  • Stick to paved, well-lit footpaths to avoid uneven surfaces and obstacles.
  • Stay hydrated, drinking water before, during, and after your walk.
  • Check the weather; avoid extreme heat, humidity, or rain for your safety.
  • Watch for warning signs during your walk, such as sudden chest pain, arm pain, lightheadedness, extreme shortness of breath, or other new or concerning symptoms.
  • If experiencing any distress, stop walking, sit down, call for assistance, and seek medical advice promptly.
  • If walking alone is a concern, invite a friend or family member or ensure you have your phone or alert button for added security.

What shoes are the right shoes for walking?

Choosing suitable footwear is essential for all walks of life. However, the aging foot requires more support and protection. 

Picking the wrong footwear can lead to increased risk of other foot ailments such as corns, fractures, increased falls risk, pain and more. 

But what does ‘suitable footwear’ look like? Suitable footwear includes the following features:

  • Appropriate fit and sizing (one finger width from front of the shoe) 
  • Ability to be tightened or loosened – this can be with either laces or velcro 
  • Stability – flat wide soles (no rocker bottom) and heel support 
  • Appropriate cushioning, whether this be built into the shoe or added 
  • Slip resistant sole to help decrease risk of tripping or falling 
  • Soft top of shoe to allow for any foot changes such as bunions

It is important to remember that if you do have any foot concerns or have diabetes, to contact your podiatrist to make sure your feet stay healthy!

Walking is not just a step; it’s a stride toward a healthier and more independent lifestyle.

Armed with the right knowledge and precautions, seniors can make walking an enjoyable part of their daily routine. So, lace up those comfortable shoes, grab your walking aid (if needed), and take the first step towards a happier, healthier you. Remember, each stroll is a leap towards your well-being!

If you or a family member needs help to improve or maintain the ability to walk, 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]

 

Article written by Ella Le Hanie, TPC Physiotherapist

 

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We require 3 hours notice otherwise the session will be charged at full cost. If the client cancels within 24 hours, the appointment will be charged at half price. Anything after 24 hours, there will be no charge. Medical reasons are of course exempt from the above, as long as we have been made aware one hour prior to the appointment. If you are ever unsure, please call the client care team at 1300 797 793.

DIRECT DEBIT REQUEST SERVICE AGREEMENT
COMPANY NAME: THE PHYSIO CO AUSTRALIA PTY LTD
ADDRESS: 25 DORCAS STREET, SOUTH MELBOURNE, VIC, 3205
CONTACT DETAILS: 1300 797 793

This is Your Direct Debit Service Agreement with THE PHYSIO CO AUSTRALIA PTY LTD (ABN: 54120918854). It explains what Your obligations are when undertaking a Direct Debit arrangement with us It also details what our obligations are to You as Your Direct Debit provider. Please keep this agreement for future reference. It forms part of the terms and conditions of Your Direct Debit Request (DDR) and should be read in conjunction With Your DDR authorisation.

Definitions

account means the account held at Your financial institution from which we are authorised to arrange for funds to be debited
agreement means this ment Agreement between You and us.
banking day means a day other than a Saturday or a Sunday or a public holiday listed throughout Australia.
debit day means the day that payment by You to us is due.
debit payment means a particular transaction where a debit is made.
direct debit request means the Direct Debit Request between us and You,
us or we means THE PHYSIO C0 AUSTRALIA PTY LTD, (the Debit User) You have authorised by requesting a Direct Debit Request.
You means the customer who has signed or authorised by other means the Direct Debit Request
Your financial institution means the financial institution nominated by You on the DDR at which the account is maintained

  1. Debiting Your account
    1. By signing a Direct Debit Request or by providing us with a valid instruction, You have authorised us to arrange for funds to be debited from Your account, You should refer to the Direct Debit Request and this agreement for the terms of the arrangement between us and You.
    2. We will only arrange for funds to be debited from Your account as authorised in the Direct Debit Request.
      Or
      We will only arrange for funds to be debited from Your account if we have sent to the address nominated by You in the Direct Debit Request, a billing advice which specifies the amount payable by You to us and when it is due,
    3. If the debit day falls on a day that is not a banking day, we may direct Your financial institution to debit Your account on the followrng banking day. If You are unsure about which day Your account has or will be debited You should ask Your financial institution.
  2. Amendments by us
    1. We may vary any details of this agreement or a Direct Debit Request at any time by giving You at least fourteen (14) days written notice
  3. Amendments by You
    You may change* , stop or defer a debit payment, or terminate this agreement by providing us with at least 30 days notification by writing to-
    THE PHYSIO CO AUSTRALIA PTY LTD
    25 DORCAS STREET, SOUTH MELBOURNE, VIC, 3205
    Or
    by telephoning us on 1300 797 793 during business hours;
    Or
    arranging it through Your own financial institution, which is required to act promptly on Your instructions.
    *Note: in relation to the above reference to ‘change’, Your financial institution may ‘change’ Your debit payment only to the extent of advising us THE PHYSIO CO AUSTRALIA PTY LTD of Your new account details.
  4. Your obligations
    1. It is Your responsibility to ensure that there are sufficient clear funds available in Your account to allow a debit payment to be made in accordance with the Direct Debit Request.
    2. If there are insufficient clear funds in Your account to meet a debit payment:
      • You may be charged a fee and/or interest by Your financial institution;
      • You may also incur fees or charges imposed or incurred by us, and
      • You must arrange for the debit payment to be made by another method or arrange for sufficient clear funds to be in Your account by an agreed time so that we can process the debit payment.
    3. You should check Your account statement to verify that the amounts debited from Your account are correct
  5. Dispute
    1. If You believe that there has been an error in debiting Your account, You should notify us directly on 1300 797 793 and confirm that notice in writing with us as soon as possible so that we can resolve Your query more quickly, Alternatively You can take it up directly With Your financial institution.
    2. If we conclude as a result of our investigations that Your account has been incorrectly debited we Will respond to Your query by arranging for Your financial institution to adjust Your account (including interest and charges) accordingly. We Will also notify You in writing of the amount by which Your account has been adjusted
    3. If we conclude as a result of our investigations that Your account has not been incorrectly debited we Will respond to Your query by providing You with reasons and any evidence for this finding in writing.
  6. Accounts
    You should check:
    • with Your financial institution whether direct debiting is available from Your account as direct debiting is not available on all accounts offered by financial institutions.
    • Your account details which You have provided to us are correct by checking the against a recent account statement,- and
    • with Your financial institution before completing the Direct Debit Request if You have any queries about how to complete the Direct Debit Request.
  7. Confidentiality
    1. We will keep any information (including Your account details) in Your Direct Debit Request confidential. We will make reasonable efforts to keep any such information that we have about You secure and to ensure that any of our employees or agents who have access to information about You do not make any unauthorised use, modification, reproduction or disclosure of that information.
    2. We will only disclose information that we have about You:
      • to the extent specifically required by law; or
      • for the purposes of this agreement (including disclosing information in connection with any query or claim).
  8. Notice
    1. If You Wish to notify us in writing about anything relating to this agreement, You should write to
      THE PHYSIO CO AUSTRALIA PTY LTD
      25 DORCAS STREET, SOUTH MELBOURNE, VIC, 3205
    2. We Will notify You by sending a notice in the ordinary post to the address You have given us in the Direct Debit Request.
    3. Any notice will be deemed to have been received on the third banking day after posting.

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