By Struan H. Coleman, MD
Orthopedic Surgeon & Sports Medicine Specialist, Hospital for Special Surgery
Medical Director, Copper Fit
Walking is one of the simplest, safest, and most effective forms of exercise available. For adults over the age of 60, a regular walking program can improve cardiovascular health, maintain joint mobility, strengthen muscles, improve balance, and help preserve independence.
As an orthopedic sports medicine surgeon, one of the most common questions I receive from patients is, “What is the best exercise I can do as I get older?” My answer is often surprisingly simple: walk more.
Unlike high-impact activities, walking places relatively low stress on the joints while delivering significant health benefits. It requires no special training, can be performed almost anywhere, and can easily be adjusted to match an individual's fitness level.
WHY WALKING MATTERS AFTER 60
Regular walking has been shown to:
• Improve heart health
• Help control blood pressure
• Improve blood sugar regulation
• Maintain bone density
• Strengthen muscles that support the hips and knees
• Improve balance and reduce fall risk
• Enhance mood and mental well-being
• Support healthy weight management
Most importantly, walking helps preserve mobility—the foundation of independence as we age.
COMMON CHALLENGES THAT LIMIT WALKING
Many adults over 60 want to walk more but are limited by:
• Leg fatigue
• Swelling in the ankles and feet
• Mild arthritis
• Circulation issues
• General soreness after activity
Fortunately, many of these issues can be managed with proper preparation and support.
FIVE TIPS TO GET THE MOST OUT OF YOUR WALKING PROGRAM
1. Start Slowly
Begin with 10 to 15 minutes and gradually increase duration and pace.
2. Wear Proper Footwear
Choose supportive walking shoes that provide cushioning and stability.
3. Walk Consistently
Consistency is more important than intensity. Aim to walk most days of the week.
4. Stay Hydrated
Proper hydration helps reduce fatigue and supports muscle function.
5. Support Healthy Circulation
Improving circulation can help reduce leg fatigue and swelling, allowing you to walk farther and recover more comfortably.
COPPER FIT ENERGY COMPRESSION SOCKS
One of my favorite recommendations for active adults is Copper Fit Energy Compression Socks.
These graduated compression socks help:
• Promote healthy circulation
• Reduce leg fatigue
• Minimize swelling in the feet and ankles
• Improve comfort during walking and standing
• Support recovery after activity
Many walkers notice that their legs feel fresher and less tired when using compression socks during longer walks, travel, or days spent on their feet.
CVS AVAILABILITY
One of the best features of Copper Fit Energy Compression Socks is their convenience. They are widely available at CVS locations nationwide, making them easy to purchase whether you're starting a new walking program, preparing for travel, or simply looking for additional support during daily activities.
THE 30-MINUTE WALKING PLAN
Week 1:
Walk 15 minutes, 5 days per week
Week 2:
Walk 20 minutes, 5 days per week
Week 3:
Walk 25 minutes, 5 days per week
Week 4:
Walk 30 minutes, 5 days per week
By gradually building your walking endurance, you can establish a sustainable routine that supports long-term health.
THE BOTTOM LINE
You do not need expensive equipment or a gym membership to improve your health after 60. Walking remains one of the most powerful tools available for maintaining mobility, cardiovascular health, and independence.
For those looking to maximize comfort and support, Copper Fit Energy Compression Socks can help reduce fatigue, promote circulation, and keep you moving comfortably throughout the day.
Remember: every step counts. The goal is not perfection—it is consistency. A simple daily walk can have a profound impact on your health today and for years to come.
