With the long and sunny days, vibrant flowers, and abundance of natural wonders to explore, summer is a great time to step outside and embrace the beauty of our own backyard. For seniors of a Squamish retirement community, walking isn’t just about staying active—it’s a chance to feel connected to nature, stay in shape, and feel great overall. Whether you prefer a leisurely stroll in the park or exploring your neighborhood, walking does wonders for your health, especially when you do it safely and comfortably. Make every step count this season with these summer walking safety tips for seniors courtesy of our Squamish retirement community.
Choose Proper Footwear
The journey begins with the right pair of shoes. For seniors, proper footwear is an important way to prevent discomfort, reduce the risk of falls, and support overall foot health. When choosing walking shoes, look for ones with:
1. Comfortable Fit: Shoes should feel snug but not tight, with enough room for toes to wiggle comfortably.
2. Supportive Cushioning: Opt for shoes with adequate arch support and cushioning to absorb shock and reduce strain on joints.
3. Non-Slip Soles: Ensure the soles provide good traction to prevent slipping on various surfaces.
4. Lightweight and Breathable Materials: Shoes made from breathable materials like mesh can help keep feet cool and dry, especially during these warmer months.
Consider Orthotic Insoles
For seniors who need additional support or suffer from foot conditions like plantar fasciitis, orthotic insoles can be a game-changer. These custom or over-the-counter inserts help improve foot alignment, reduce pain, and provide extra cushioning where needed. When combined with properly fitted shoes, orthotic insoles can significantly enhance comfort and stability during walks.
Try Nordic Walking Poles
Nordic walking poles aren’t just for serious hikers—they can greatly benefit seniors on daily walks by improving stability, posture, and offering a full-body workout. These specially designed poles help distribute weight more evenly, reducing pressure on joints and increasing stability on uneven terrain. By engaging both the upper and lower body muscles, Nordic walking provides a low-impact cardiovascular workout while enhancing overall balance and coordination. Nordic walking poles can typically be purchased at sporting goods stores, outdoor equipment retailers, and online stores that specialize in fitness and outdoor gear; some pharmacies with active living departments may also feature nordic walking poles.
Stay Hydrated
In the warmth of summer, it’s easy to underestimate the importance of staying hydrated. Dehydration can lead to fatigue, dizziness, and even more serious health complications, especially for seniors. Before heading out for a walk, be sure to drink water and carry a reusable water bottle to sip on throughout your journey. Aim to drink at least 8 ounces of water every 20 minutes during your walk, even if you don’t feel thirsty.
Tip: To make water more appealing to drink (and extra refreshing) infuse water with cucumber, melon, berries, mint, and other tasty fruits and herbs.
Bring a Friend
Walking alone can be peaceful, but having a companion can make it safer and more enjoyable. Consider inviting a friend or family member, or joining a walking group for company and added safety. If walking alone, always inform someone of your intended route and estimated return time for peace of mind.
Enjoy the Journey
When embarking on a walk, it’s best to start at a comfortable pace. Avoid overexertion by listening to your body and taking breaks when needed, especially on hot days or longer walks. Remember, the goal is to enjoy the experience and reap the benefits of being outdoors, so find a pace that allows you to appreciate the scenery and nature around you.
Choose Scenic Routes
One of the joys of walking in summer is witnessing nature’s bountiful beauty. Choose routes that offer scenic views, whether it’s a local park with blooming flowers, a tranquil lakeside path, or a peaceful place for bird watching. Being surrounded by nature is not only uplifting, but it also encourages mindfulness and relaxation. Take time to admire the beauty around you while staying mindful of your surroundings to ensure a safe and enjoyable walk.
Dress for the Weather
During the warm summer days, remember to wear light, breathable clothing to prevent overheating. Opt for garments in lighter colours, avoiding heat absorbing colours like navy blue or black. Natural fibers like cotton or linen work wonders reign supreme in the warmer weather as they offer more breathability and greater air circulation rather than trapping heat in. Sunglasses and wide-brimmed hats are wise accessories for hot days to protect the eyes and head from direct sun exposure.
Friendly Reminder: Don’t forget to lather up with a broad-spectrum sunscreen (of SPF 30 or more) when heading off on your outdoor adventure. UV rays are still present, even when the sun doesn’t appear to be shining, so it’s always a good idea to apply sunscreen before going outside.
Summary
From selecting the right footwear and using Nordic walking poles, to staying hydrated and enjoying scenic routes, seniors can embrace the beauty of the season while reaping the physical benefits of walking. Lace up those walking shoes, grab your water bottle, and step into your summertime adventures with confidence and joy!
Walk This Way
Ready to discover what life is like at Shannon Falls Retirement Residence? Book a tour of our seniors care community in Medicine Hat to explore the elevated services and amenities that are available to enrich the lives of seniors. Residents of Shannon Falls Retirement Residence enjoy inviting suites in a variety of floorplans, homestyle daily meals, regularly scheduled social activities, weekly housekeeping, and professional maintenance services.