Physiotherapist shares 15-minute walking workout to reduce fall risk and improve heart health

If you've been looking for easy ways to get fit without breaking a bone or heaving too many breaths, then a physical therapist's 15-minute walking routine might just change your life for the better.

In a conversation with Fit&Well, Milica McDowell, a doctor of physical therapy and exercise physiologist at Gait Happens shared a simple walking workout she designed for anyone over 60, which can be adapted to your own fitness levels.



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What is the workout?

Begin by warming up the body for 3-5 minutes with the help of squats, lunges, marching steps or climbing up and down a flight of stairs. This helps with increasing the heart rate and tissue temperatures in order to lower the risk of any sprain or strain.

Next, start walking at a comfortable pace for three minutes and then increase the speed for the next three minutes. You can repeat this pattern based on how fit you feel. Walking in this unique way not only burns calories and boosts metabolism but also tones the muscles and improves the management of blood pressure and blood sugar.

For the next 3-5 minutes, slow down your speed and focus on balancing your breathing by inhaling through the nose. You can also add in some gentle stretching with some yoga poses to help the body calm down.

Should you follow this walking workout?

Well, while walking might not be the mighty solution, this walking workout could be your guiding light for sure. According to a study published in the Archives of Gerontology and Geriatrics, people who walked at a self-selected pace for 30 minutes 2-3 times a week found that their fall occurrence decreased over a 16-month period.

Additionally, according to UCLA Health, brisk walking at your own pace may reduce a person's risk of dying from heart disease by half as compared to those who walk at a slow pace.

Thus, following the doc's method does seem like a healthy and hearty workout idea.