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Homecare.com > Aging Well > Cold outside? Mall walking is great senior exercise

Cold outside? Mall walking is great senior exercise

Question:

Mall Walking
The cold weather keeps me from getting out for my regular walks. I miss the exercise but I don’t want to join a gym. Do you have any suggestions? 
 
Answer:
 

We sure do. How about going to the local mall to walk? It’s safe and warm, and parking isn’t a hassle. As a bonus, you could also meet interesting people or you can just mall walk without mingling if you prefer. “Mall Walkers” usually begin their trek in the morning when the mall doors open, which can range from as early as 7:00 a.m. to as late as 11:00 a.m. Most malls offer informal programs: there is no club to join or membership fees and malls are very happy to accommodate walkers. On most mornings at any local mall, you’ll see between 30 to 50 walkers, most of whom are either older adults or mothers with babies in strollers – lending a nice intergenerational touch. Here are 9 reasons “mall walking” is your ticket to year-round good health: 

 
  1. Walking is an excellent form of senior exercise that benefits your entire cardiovascular system, which in turn keeps your heart and brain healthy. It also strengthens muscles and bones.
  2. A morning walk sets your metabolism in good stead for the rest of the day, which will help you keep your weight in check. It is also an effective way to reduce weight. 
  3. The mall offers a “no excuse” environment to keep up with a regular exercise program. Consistency of exercise of at least four to six times a week is a key ingredient to staying fit. If the weather is too cold, rainy or hot outside – the climate inside of the mall is always just fine.
  4. Staying socially active can prevent all kinds of health problems. After mall walking, most mall walkers enjoy a cup of coffee and a light breakfast in the Food Court while they read the paper and talk with fellow walkers as friendships develop. Plus there’s nothing like a baby’s smile or touch offered by “stroller walking” mothers.
  5. Malls often offer free health screenings and healthy lifestyle seminars in partnership with local hospitals. Some offer volunteer opportunities in staging community events.
  6. The only gear you need is a pair of good walking shoes, which are definitely worth the investment, especially if you’ll be walking on concrete. Other than the shoes and a water bottle, you’re set to go.
  7. Mall scenery can ward off exercise boredom. Every month there will be a new theme for decorating the mall and store window displays. Sunlight shines through skylights while plants, flowers and water falls are located all along your walk. And there’s nothing like the age-old pastime of “people-watching” at the mall. 
  8. If you’d like to make your mall walk more challenging, get a pedometer that tracks your steps so you can add up the miles, or get a watch that does the same and also allows you to time yourself between stores or certain landmarks in the mall. You can pick up the pace by going up stairs, ramps and escalators.
  9. Mall walking can be fun. Create your own mental games, like playing the “Alphabet Game” used to keep kids active in long car rides (look for words that begin with each letter of the alphabet), or play “I Spy” with a walking buddy. Use your time to think creatively or positively about things like how you might want to re-decorate a room in your home, plan a vacation, design your summer garden, start a new hobby, track down and talk to an old friend, do something fun with the grandkids, or recall your favorite vacation. Don’t use your time to make a To-Do List that will quickly zap all the positive mental energy you’re building up from your walk.
 
There are a couple of downsides to mall walking: getting past the irresistible “who-cares-about-calories” aroma of freshly baked cinnamon buns, as well as the in-store sales. Pack light on the cash and credit cards to prevent impulse buying and get your new-found friends to hold you back from those sweet attacks.
 
 
 

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