Minnesota’s beautiful summer months are perfect for getting outside to walk around your favorite park or lake. Walking is a great way for seniors to stay fit and ward off chronic diseases. You will likely find that by taking regular walks, your mood will improve and you’ll have better balance and coordination. When it comes to regular walks, the benefits really add up.

Amp up your walk for big benefits

While simply getting out and walking is great for your overall health, you can make your walks even more beneficial with a few simple exercises. Next time you head out for a jaunt, try incorporating one or all of these three exercises from the National Institute on Aging.

Exercise 1: hand grip

1. Hold a tennis ball or some other kind of small rubber or foam ball in one hand while you walk.
2. Slowly squeeze the ball as hard as you can and hold it for 3–5 seconds.
3. Relax the squeeze slowly.
4. Repeat 10–15 times, twice with each hand.

Exercise 2: ankle stretch

1. Sit securely toward the edge of a sturdy bench.
2. Stretch your legs out in front of you.
3. With your heels on the ground, bend your ankles to point toes toward you.
4. Hold the position for 10–30 seconds.
5. Bend ankles to point toes away from you and hold for 10–30 seconds.
6. Repeat 3–5 times.

Exercise 3: heel to toe walk

1. Pause on your route to position the heel of one foot just in front of the toes of the other foot. Your heel and toes should touch or almost touch.
2. Choose a spot ahead of you and focus on it to keep you steady as you walk.
3. Take a step. Put your heel just in front of the toe of your other foot.
4. Repeat for 20 steps.

Safety First

Remember, be sure to walk on well-lit paths if out in the evening. Watch for cracks, holes, slippery surfaces or changes in sidewalk levels. And be sure to wear proper eye wear. And, most importantly, enjoy your stroll!

Find a trail

Looking for a new trail to change up your routine? To find a walking trail near you, go to exploreminnesota.com/things-to-do/hiking.

Editor’s note: This is modified from an article in the Summer 2017 issue of thrive., a healthy living newsletter for Blue Cross Medicare members. The full article can be read by downloading a PDF of the issue. The Summer 2017 issue, along with past issues, are available at bluecrossmn.com/PlatinumBluethrive.