Walking is one of the safest ways to stay active. Still, it’s smart to think about safety, especially as we get older. Our balance, vision, and reaction time can change over the years. A little planning goes a long way.
This guide covers the four things that matter most: your shoes, the weather, your balance, and preventing falls.
Why safety matters: the facts about falls
According to the CDC:
- Falls are the leading cause of injury for adults 65 and older.
- Over 14 million older adults, about 1 in 4, report falling each year.
- Falling once doubles your chances of falling again.
- Less than half of older adults who fall tell their doctor.
Those numbers can sound scary. But here’s the key point the CDC makes: older adult falls are common, costly, and preventable.
And one of the best tools for prevention is the very thing you’re doing: staying active.
Exercise doesn’t just keep you moving. It’s one of the best-proven ways to prevent falls.
Exercise lowers the risk of falling
In 2019, the Cochrane Collaboration, a respected international group that reviews medical research, looked at 108 studies with more than 23,000 older adults living at home. They found that exercise programs, especially those that work on balance and functional movement:
- Lowered the rate of falls by 23%.
- Lowered the number of people who fell by 15%.
The reviewers rated this as high-certainty evidence. That means we can be quite confident that exercise helps prevent falls.
That’s one reason the CDC recommends that older adults do balance activities each week, in addition to walking and muscle strengthening.
Simple balance moves you can try
The CDC suggests balance activities such as:
- Walking heel-to-toe, like you’re on a tightrope. Do it along a kitchen counter so you can hold on.
- Standing on one foot for a few seconds, then switching. Keep a sturdy chair or counter in reach.
- Standing up from a chair without using your hands.
- Walking backward a few steps, in a clear, safe space.
- Tai chi, which the CDC’s fall prevention program also recommends for leg strength and balance.
Start with just a few repetitions. Always have something sturdy nearby to hold.
Choosing the right shoes
Your shoes are your most important walking gear. The National Institute on Aging (NIA) recommends shoes that:
- Fit well and give proper support.
- Have nonskid soles for good grip.
- Leave enough room for your toes.
- Have good heel and arch support.
Once your shoes feel worn out or no longer feel sturdy or cushioned, the NIA says it’s time for a new pair. When you try shoes on, wear the socks you’ll walk in, so you get a true fit.
For clothes, the NIA suggests fabrics that pull sweat away from your skin and dry quickly. Look for “moisture-wicking” on the label, and avoid cotton for longer walks.
Walking in hot weather
Warm days are great for walking, but heat can be risky. The NIA suggests:
- Drink plenty of water. Avoid caffeine and alcohol. If your doctor has told you to limit fluids, ask what to do on very hot days.
- Wear light, breathable clothes that let sweat evaporate.
- Protect yourself from the sun with sunscreen, sunglasses, and a hat.
- Know the signs of heat illness, like heatstroke, and stop if you feel unwell.
It can also help to walk early in the morning, before the day heats up. If it’s very hot or humid, walk indoors instead. Malls, big stores, and community centers are good options.
Walking in cold weather
You can still walk outdoors when it’s cool, as long as it isn’t too cold. The NIA recommends:
- Watch out for snow and ice on sidewalks and stairs. On icy days, stay inside.
- Warm up first, by marching in place or pumping your arms before you head out.
- Dress in layers of loose clothing to trap warm air.
- Wear a waterproof coat if it’s wet, plus a hat, scarf, and gloves.
- Learn the signs of hypothermia so you can get help quickly.
Smart habits for every walk
The NIA also shares these everyday safety tips:
- Tell someone where you’re going and when you’ll be back.
- Carry a phone and an ID with emergency contact information.
- Walk in daylight when you can. If you walk at dusk, wear bright or reflective clothing.
- Face oncoming traffic if there’s no sidewalk.
- Cross at crosswalks, and give yourself plenty of time. Rushing raises your risk of falling.
- Keep headphone volume low so you can hear what’s around you.
- Choose routes with benches where you can rest, and watch for uneven sidewalks.
When to stop and call for help
Stop walking and rest if you feel dizzy, faint, very short of breath, or have pain in your chest, arm, or jaw. If symptoms are severe or don’t go away, call 911.
If you’ve had a fall, even one that didn’t hurt you, mention it to your doctor. Remember, falling once raises the risk of falling again, and your doctor can help you find out why.
Where Senior Steps fits in
Walking safely is easier when you’re not walking alone. Senior Steps, our free walking app for adults 55 and over, is coming soon to the App Store and Google Play. It will track your steps, and after a walk you’ll be able to tap Share my steps to send your step count to family by text or email. Senior Steps won’t share your location or alert anyone during a walk, so tell someone your route and when you expect to be back, and carry your phone.