Maintaining mobility keeps a person independent and boosts overall well-being. However, many people are deprived of the ability to move around. They face challenges due to age, injury, or chronic health conditions, and eventually lose confidence and joy of living.
According to the CDC, the numbers do not look great, with 12.2% of Americans reporting mobility issues. They face difficulty with basic tasks such as walking and climbing stairs. Nearly 7.7% of the population struggles with independent living, mostly due to a lack of ability to perform everyday tasks.
However, struggling with movement should not be the end of the road. In fact, you may regain it to some extent by staying physically active. Of course, you cannot go jogging or spend hours on the treadmill. If you’re struggling with mobility issues, establishing a consistent walking routine can be practical and transformative.
We have a few tips to help you get started and stick with it safely and effectively.
Set Realistic Goals
According to health.com, unrealistic goals are one reason people often lose steam, no matter how much they want to exercise. To stay on track, you must follow the SMART framework, with Specific, Measurable, Attainable, Relevant, and Time-based goals. For a healthy person, 10,000 steps a day for a month is an ideal walking target.
However, this won’t be practical for someone with mobility issues. Overambitious targets can lead to disappointment or even injury. Rather than aiming to “walk more,” try “walk for 10 minutes, three times a week”.
Begin with short walks and slowly increase duration or distance as you develop a comfort level. If you miss a day or need a break, listen to your body and simply resume when you can.
Walk at a Pace that Works for You
Besides the number of steps, minutes, and distance covered, the pace is another factor to consider for people with mobility issues. You cannot expect to walk at the same speed as someone not struggling with movement.
Walking doesn’t have to be fast to be effective, especially if you’re dealing with mobility issues. Once again, listen to your body and choose a pace that feels comfortable. For some, a gentle stroll is best; for others, a slightly brisker pace may be manageable.
Experiment with different paces and see what you are comfortable with. You can eventually go faster as you develop stamina and confidence. You may also use a walking aid if recovering from an injury or trying to avoid falls as a senior.
Consult Your Healthcare Provider
Walking is one of the safest exercises, but people with chronic conditions, recent injuries, or significant mobility limitations should think twice about it. Better Health Channel recommends seeing your doctor before starting any new fitness program. This is even more important if you are overweight or have not worked out for a long time.
A healthcare provider can help tailor a routine to your needs and advise on any precautions. Stay connected even after you start the program. You may need advice and modifications from time to time. For example, consult them if you experience pain in joints, feet, or legs during or after walking, shortness of breath, chest discomfort, dizziness, or lightheadedness.
Appointments may not always be available, but you can seek advice from a nursing professional. A nurse can guide you regarding pain management, medication, and dietary modifications. The nursing shortage in the US is another concern, but the accelerated BSN online program has changed the scenario.
According to Cleveland State University, these fast-track programs prepare aspiring professionals to provide care to patients across all lifespans. The best part is that the program is completed in less time without compromising quality. This makes care more accessible to people dealing with diverse problems, including mobility issues.
Measure Your Progress
Tracking your progress is as important as adopting a walking routine that actually works. For someone with mobility challenges, tracking and monitoring help set future goals. You can use a diary to record your steps or walking time each day. A smartphone app is even better because it provides additional insights.
According to the British Heart Foundation, MapMyWalk is the best free option for iPhone, Android, and Windows users. You can use it to track distance, pace, elevation, and calories burned during your daily walking sessions. If you want to go more techie, invest in a wearable device like Fitbit.
A pedometer is another helpful way to measure your progress. Start by wearing it for a week to determine your average daily steps. Gradually add 1,500 steps every couple of weeks, as tolerated. Besides measuring results, celebrate milestones, however small they seem.
Stay Motivated
Sticking to a new routine can be tough for people with limited mobility, especially when motivation wanes. Today narrates the story of Al Roker, a co-host with the publication. Walking saved his life after being diagnosed with cancer and having to undergo knee surgeries. He is now an inspiring example and motivational coach for many.
Motivation can come in many ways, no matter how much you struggle with moving around. Find a walking buddy; it could be a friend, family member, or someone dealing with the same limitations as you. Joining them increases accountability and makes walking more enjoyable.
Try varying your routes to explore new parks or neighborhoods as it keeps things interesting. Treat yourself when you reach a milestone with new shoes, a favorite snack, or a relaxing activity. Also, keep a reminder of your motivation. It could be improved health, independence, or simply feeling better each day.
FAQs
How to improve unstable walking?
Improving unstable walking often involves a combination of strengthening exercises and balance training. Consistent practice is also a key component. Start with short, supported walks and gradually increase your distance. If instability persists, consult a physical therapist for tailored exercises and strategies.
What is the ideal time to walk daily?
There’s no universal “ideal” time for daily walks, but 30 minutes a day is a common goal for general health. Someone with mobility issues may even start with 10 minutes and walk in small sessions with breaks. The key is consistency and choosing times when you feel your best.
How do I start a walking routine?
Getting medical clearance is the first step if you have health concerns and want to begin with a walking routine. Set a baseline by tracking your current activity for a week as it will help you establish a realistic goal and plan. Gradually increase the duration by adding time or steps every week or two. At the same time, listen to your body and avoid going beyond your comfort level.
Limited mobility should not be a barrier to an active lifestyle. You can still get moving and create a foundation for good health without struggling a lot. These simple and practical steps can put you on the right track and help you regain confidence, independence, and the ability to move.
Walk on,
Frank S. Ring
Author: Walking for Health and Fitness, Fitness Walking and Bodyweight Exercises, Walking Inspiration, Walking Logbook Journal , and Walking Works Blueprint
