Get up and take a walk
Walking is the most popular form
of exercise among older adults, and
it’s a great choice. It can strengthen
muscles; improve your balance, help
prevent weight gain; lower risks of
heart disease, diabetes and other
If it’s been a long time since you
exercised, you may want to start out
slowly. Start with a 5 minute walk
and build up to 30 minutes a day. Your
goal should be to take 100 steps a minute.
But the most important thing is
to just get started.
Chances are you’ll stick with a
walking program if you have someone
to walk with, so fi nd a friend if
Remember to wear the right shoes.
Comfortable sneakers work well for
most people. If you have foot problems,
you may want to look into orthopedic
shoes or talk to your healthcare
provider about how you can
continue your walking program.
Don’t let a can or a walker stop you.
It’s OK to use your cane or walker if
you already have one. These can improve
your balance and help take the
load off painful joints.
Try to walk as fast as you can, but
still be able to chat with a friend while
walking. Aim to work as hard as you
do when you climb up the stairs.
Tell your healthcare provider if
you have any pain or problems walking.
You may feel a little stiff and
achy as you start walking, but many
people feel better once they start
Here are some tips for safe walking.
Plan to walk during the daytime
or in well-lit areas in the evenings.
Keep an eye out for uneven surfaces;
icy patches if it’s cold and slippery
places if it has rained; leaves on the
grounds; possible obstacles; and
other tripping hazards.
Keep hydrated. Bring a bottle of
water (or another liquid) with you
and be sure to drink plenty of fl uids
on your walk.
Dress properly for the weather.
Wear layers of clothing so that you
can take off layers if you’re hot, or
put more on if too cold.
Brought to you by Montefi ore Medical
Group, R.A.I.N. and the Hartford
Institute for Geriatric Nursing
@ NYU, based on American Geriatric
BRONX TIMES REPORTER, M 54 ARCH 29-APRIL 4, 2019 BTR
ST. BARNABAS HIGH SCHOOL STUDENTS TAKE
PART IN THE MILLION WOMAN MENTORS PROGRAM
Twelve St. Barnabas High School students were invited to participate in the Million
Women Mentors program in partnership with PepsiCo. The students, their parents,
principal Theresa Napoli, teacher and PepsiCo Million Women’s Mentoring Coordinator
Caterina Lamanna and PepsiCo mentors met recently at the company’s headquarters
in Purchase, NY. PepsiCo mentors shared their expertise during the one-on-one
(Above) St. Barnabas students, their parents, administration and PepsiCo mentors.
Photo courtesy of St. Barnabas High School