How Walking Can Help Seniors Build Stronger Abs

When it comes to achieving good overall physical fitness and, more specifically, toned and strong abdominals, senior citizens face a unique set of challenges and limitations. More brittle bones and less supple muscles make older folks more susceptible to strain and injury during workouts. Plus, our metabolism naturally slows as we age, making it more and more difficult to lose weight and bring the stomach muscles to the forefront. That said, there are many beneficial activities for seniors to incorporate into their everyday lives that can help them achieve their wellness goals, with walking at the top of the list.

Brisk walking has been widely heralded as a low-impact, low-risk exercise for older age groups. The most compelling long-term benefit is its link to prolonged life. Studies have shown that regular brisk walks can reduce the chances of death in seniors by up to 44 percent, largely due to a combination of lessened risks of cancer, cardiovascular disease, and other serious illnesses. Walking has also been linked to lowered blood pressure levels, reduced depression, healthier bones, and an overall enhanced sense of well-being.

For seniors who are attempting to lose the potbelly or “spare tire” that can often come with old age, walking just might be the missing ingredient in the recipe for healthy abdominals. While it may not seem directly related, read on to learn more about how a regular walking routine can help to bust belly fat and promote a taut tummy in the golden years.

• Walking has been proven to control weight, burning up to 100 calories per mile. Even if a senior is participating in targeted stomach exercises, that stubborn layer of tummy fat will be almost impossible to get rid of until the crunches are paired with some form of cardiovascular exercise to help wipe out fat cells.

• Like any effective cardio activity, walking helps to boost the metabolism, which in turn helps to burn more fat calories, even after the walk is over. The less fat calories that are hanging around, the more prominent the stomach muscles will become.

• While it may not seem like walking directly works the abdominal muscles, it does make physical demands on the core of the body. If you’re walking with good form (chest lifted, upright back posture, shoulders pulled back yet relaxed), your stomach should naturally contract. You can even perform brief pulsing contractions in your abdominal area as you walk.

• Walking works to increase the strength and flexibility of most muscle groups, including the abdominals. This will help seniors to get more benefit out of their stomach exercises and to prevent strain or injury during those workouts.

For seniors just starting a new walking program, it’s important to set realistic goals and not to try to do too much too soon. Listen to your body -- any pain above and beyond regular fatigue should be heeded as a cue to take a break. Stay hydrated by drinking plenty of fluid, especially on hot days.

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