Columns

Consider walking as exercise. Brisk walking can be an effective aerobic exercise. Walking provides the same benefits as jogging without the stress on joints.

“Unwind with a relaxing walk” advises the current issue of Senior Update…The Eyes and Ears of Alameda County Seniors. Chronic stress can produce too much cortisol, a hormone that can ramp up appetite and lead to overeating. A simple exercise like walking, just 30 minutes a day helps to incorporate a great way to minimize gaining weight and stress reduction all in one. (Get on the free mailing list by contacting the Alameda County Area Agency on Aging.) 

Balance is often a senior problem that may be caused by medications, overweight, a fall, and the need for many seniors to be pedestrians. A recent self-directed walking program for older people did not prevent falls. The numerous pieces of advice we get are often easier said than accomplished. Playing catch can improve balance and prevent seniors’ falls, according to the American Association for the Advancement of Science. I suggest that a cane may be safer. And read Jane E. Brody’s "Keeping Older Pedestrians Safe." (New York Times, January 5, 2015).  

The destinations most popular with retirees have the most dangerous streets for pedestrians. A measure of pedestrian deaths is not included in most reports on the best places to retire, despite the fact that many sunny climates popular with retirees contain the most perilous roadside shoulders, crossings and sidewalks. AARP reports that the 4 most dangerous cities for pedestrians in the U.S. are located in Florida; 10 are all in the South or Southwest.  

Nature walks, walking clubs and several other walkies versions are offered by senior centers that rely on staff and or volunteers. Senior centers should schedule walking programs. The Barbara Lee Senior Center in Milpitas has a Star Trackers Walking Group, a walking program that allows participants to track how far they walk each week. Staff leads Star Trackers on walks on Wednesdays and Fridays, starting at 10:30 A.M., around the Senior Center area. As walkers reach certain mileage markers, they receive incentive rewards.  

Get a pedometer. Vigorous walking helps accelerate blood flow; the veins in the legs get squeezed with every step, sending the blood back to the heart. Keep your target zone in mind and calculate your pace. Perhaps begin with a daily quarter-to half-mile walk or even shorter ones. 

The percent of Berkeley, California’s commute-walkers -- 15.99% -- places it among the highest rates of commute-walkers. Regular, brisk exercise of any kind can improve confidence, stamina, energy, weight control and life expectancy and reduce stress. It can also reduce the risk of coronary heart disease, strokes, diabetes, high blood pressure, bowel cancer and osteoporosis. 

Scientific studies have also shown that walking, besides its physical benefits, is also beneficial for the mind, proving memory skills, ability, concentration and abstract reasoning, as well as reducing stress and lifting spirits. Life expectancy is also increased even for individuals suffering from obesity or high blood pressure. Walking also improves bone health, especially strengthening the hip bone, and lowering the more harmful low-density lipoprotein (LDL) cholesterol, and raising the more useful good high-density lipoprotein (HDL) cholesterol. Studies have found that walking may also help prevent dementia and Alzheimer's. 

The Centers for Disease Control and Prevention's fact sheet on the "Relationship of Walking to Mortality Among U.S. Adults with Diabetes" informs that those diabetic persons who walked for 2 or more hours a week lowered their mortality rate from all causes by 39%.  

Walkers and canes can be lifesavers for older people, but they are linked to higher risk of falls. A new study of persons in assisted care facilities (who tend to be older and in poorer health than people still living at home) highlights the downside of using walkers and canes without training. A difficult gait pattern as a result can possibly increase the risk of falling, according to the study’s lead author, Tine Roman de Mettelinge of Ghent University in Belgium. After accounting for psychotropic drug use, falls in the previous years, older age, slower walking, longer periods spent standing still and less arm swinging, people who used walking aids were still nearly 4 times more likely to fall than those who did not. Those who fell walked much more slowly and took smaller steps than those who did not fall. 

Doctors and therapists should consider an individual’s physical and mental abilities and living conditions before prescribing a walking aid. Someone who needs a walking aid should be given balance and gait exercises and then be trained to use a walker or cane safely, including proper gait patterns and ways to avoid falls. The training should also include complicated maneuvers like opening and closing doors with the aid.  

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About Walkies: Barbara Kathleen Vera Woodhouse (1910-1988) was a British dog and horse trainer, author and television personality. Her TV series, Training Dogs the Woodhouse Way, made her a UK household name. Among her catch-phrases was "walkies” with high falsetto emphasis on the first syllable. She was parodied in the 1983 James Bond film Octopussy. Parody uses imitation for comic effect or ridicule. 

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CALIFORNIA NEWS 

"Death with dignity movement is alive and well in California," by Steve Lopez (Los Angeles Times, January 20, 2015). 

"California lawmakers will push death-with-dignity measure," by Patrick McGreevy (Los Angeles Times, Jan. 23, 2015).  

"California stumbles at shifting care for costly patients," by Chan Terhune (Los Angeles Times, January 31, 2015).  

"Chinese Elders Find California’s Low-Income Care Plan Promising, But Confusing," by Richard Lee (New America Media, January 31, 2015). 

"At NoHo Senior Arts Colony, it's never too late to be creative," by Hailey Bronson-Potts (Los Angeles Times, January 31, 2015).  

"Stockton bankruptcy judge calls California pension fund a 'bully'," by Robin Respaut (Feb. 5, 2015). 

"S.F. woman with leukemia sues for right to die at home," by Bob Egelko (SFGate.com_, February 11, 2015). 

"San Jose makes 'half-off' pension offer in attempt to solve bitter police battle," by Mike Rosenberg (San Jose Mercury News, February 12, 2015). 

"Growing numbers of seniors may aggravate doctor shortage," by Felix Adamo (Californian_ [Bakersfield, California], February 14, 2015). 

"Doctor-assisted suicide: California ban challenged in court," by Howard Mintz (San Jose Mercury News, February 15, 2015). 

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