Tag Archive for: benefits of walking

5 Things I Learned Walking in Italy

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When I travel, I love to walk. There’s no better way to experience a new country than on foot – and Italy was no different.

During my recent two-week trip, I averaged about 14,000 steps per day. Between the cobblestone streets, uneven stairs, and endless hills, my body got quite the workout.

Back home here in Portsmouth, New Hampshire, I realized how much those lessons from Italy apply right here on the Seacoast – from long walks downtown to exploring the trails along the waterfront.

Here are five of the biggest lessons I learned walking through Italy – and what they can teach you about keeping your body active and pain-free, no matter where life takes you.

1. Comfortable Footwear is Non-Negotiable

Let’s start with the obvious – shoes. Your feet are your foundation, especially when you’re walking all day. The wrong footwear can ruin your trip. Most people don’t realize how much their feet influence the rest of their body. Poor support, tight toe boxes, or too-flat soles can change how your hips and spine move – and not in a good way.

I brought one good pair of supportive sneakers that went with everything (including my dresses) and a pair of flexible, cushioned sandals for the occasional, fancier nights out. This allowed my feet to move naturally while still absorbing shock from all those ancient stone streets. Investing in proper footwear isn’t vanity – it’s injury prevention.

When your feet move well, your hips and back have a fighting chance at doing the same.

2. Mobile Hips Make Your Steps Easier

Italy is full of hills, uneven terrain, and stairs – lots of stairs. Without good hip mobility, that’s a recipe for soreness and fatigue. One of the biggest things I noticed while walking was how much easier it was to climb, descend, and cover long distances because my hips moved freely.

When your hip joints are mobile, your glutes can actually do their job. They engage more easily, which means your legs and back don’t have to work as hard. Most people with “tight hips” don’t have a flexibility problem – they have a mechanical one. If your hip joint doesn’t move fully, your muscles are forced to compensate and structures within your hip can become aggravated.

Simple corrective movements that restore hip motion can make a world of difference – not just for walking in Italy, but for walking pain-free through everyday life.

3. Breathing Activates Your Core

The more I traveled, the more I realized how important my breath was – especially on steep climbs or long walking days. Most people think “core stability” means planks and crunches, but your diaphragm – your breathing muscle – is at the center of it all.

When you breathe properly, your deep core and pelvic floor activate and stabilize your spine without effort. That stability supports your hips and pelvis, keeps your posture tall, and prevents strain on your back.

The way you breathe sets the tone for your entire body. When you’re breathing well, everything else – from your stride to your balance – improves.

4. The Right Stretch – at the Right Time

Just before my trip, I had a mild flare-up of back pain. The last thing I wanted was for it to follow me to Italy. What helped me most wasn’t stretching constantly just to “feel good,” but using corrective, targeted movements that actually did good – and helped fix the problem.

After long flights or train rides, I’d take a few minutes to gently extend my back and open my hips – small, specific movements designed to restore joint motion after sitting too long. During long walking days, I focused on keeping my hips and ankles mobile instead.

Overstretching the wrong things, in the wrong way, and at the wrong time can make matters worse by putting extra strain on already tired muscles and joints. The key is to stretch with intention. Don’t just chase the tightness. Understand what’s causing it – and address the source instead.

5. Recovery Is Just as Important as Movement

After walking all day, it was tempting to collapse into bed. But the best thing I did for my body was take a few minutes each evening to move gently – especially through my spine and hips. I’d lie on the floor, breathe deeply, and let my body unwind from the day.

Walking loads your body just like exercise does – and your tissues need time and movement to recover. Restoring motion and blood flow at the end of the day helps prevent stiffness the next morning and keeps your joints healthy in the long run.

And now that I’m home, I’ve been putting these lessons into practice at my clinic in Downtown Portsmouth.

Whether it’s walking around Prescott Park, heading up the local trails, or just keeping up with daily life, recovery is key. My go-to? A quick session of shockwave therapy to help heal sore, overworked muscles, plus EMTT (high pulsed magnetic therapy) to boost recovery and cellular repair — all available right here at CJ Physical Therapy & Pilates in Portsmouth, NH.

My Takeaway

Italy reminded me of something I teach my Seacoast patients every day: when your body moves well, life feels better. Whether you’re walking downtown, hiking Mount Agamenticus, or strolling along the coast, your mobility determines how much you enjoy it.

The right shoes, mobile hips and spine, a strong core, and a little recovery time can be the difference between loving every step and counting down the minutes until you can sit down.

 

 

Dr. Carrie Jose, Physical Therapy Specialist and Mechanical Pain Expert, owns CJ Physical Therapy & Pilates in Portsmouth, NH, and writes for Seacoast Media Group. If you’re local to Portsmouth, NH or the Seacoast area and want to stay active, healthy, and pain-free as you age — request a FREE Discovery Visit with one of our specialists at CJ Physical Therapy & Pilates.

Why Walking is Essential for Your Health After 50

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Walking is one of the most underestimated, yet accessible and beneficial forms of exercise for folks over 50.

As we age – the saying “use it or lose it” gets closer to home – and maintaining an active lifestyle becomes even more crucial. 

The good news is that a regular routine of walking offers a simple and low-impact way to not only maintain an active lifestyle – but combat the “use it or lose it” syndrome. A regular walking routine not only supports cardiovascular health, strengthens muscles and bones, and aids in weight management – but also boosts mental well-being and enhances balance and coordination. It’s not a surprise to me that more and more adults over 50 are lacing up their walking shoes and hitting the pavement… yet so many are still skeptical and/or disregard this great form of exercise.

Regardless of where you stand on walking for health… Here are 7 reasons to do it (especially if you’re over 50):

1. Enhances Cardiovascular Health

Cardiovascular disease remains the leading cause of death among older adults. A regular walking routine can significantly improve heart health by boosting blood circulation, reducing bad cholesterol levels, and increasing good cholesterol levels. The rhythmic nature of walking ensures that your heart pumps at a steady rate, which is beneficial for overall cardiovascular health.

2. Strengthens Muscles and Bones

Aging naturally leads to the loss of bone density and muscle mass. However, regular walking can counteract this process. As a weight-bearing activity, walking strengthens bones and reduces the risk of osteoporosis and fractures. It also engages multiple muscle groups simultaneously, helping them stay active and strong.

3. Boosts Mental Health

Walking isn’t just a physical activity – it’s also great for mental health. Walking has been shown to reduce symptoms of depression and anxiety significantly. It provides an opportunity to clear your mind, reflect, and even meditate. Walking with friends or loved ones adds a social aspect, which can be incredibly beneficial for your mood and mental well-being. For an extra mental boost, try walking in nature—the fresh air and tranquil environment can be rejuvenating for both mind and soul.

4. Aids in Weight Management

As you age, your metabolism naturally slows down, making weight management more challenging. Regular walking helps burn calories, maintain a healthy weight, and prevent chronic diseases like diabetes and heart disease. Being at a healthy weight also means increased energy levels, easier mobility, and less stress on your joints.

5. Improves Joint Health

Many people fear arthritis and avoid activities that might exacerbate it. However – despite some medical opinions – movement is one of the best remedies for arthritis. And walking is particularly beneficial for arthritis. It helps lubricate the joints, especially the knees and hips, and keeps the surrounding muscles and soft tissues loose and flexible. Regular walking is super beneficial for managing arthritis effectively.

6. Enhances Balance and Coordination

Falls are a significant concern as we age due to decreased bone density and the subsequent naturally occurring increased risk of fractures. Maintaining balance and coordination is easier than trying to regain them after they’ve diminished. Walking requires the coordination of several muscle groups – plus enhances the body’s ability to stabilize itself quickly – thereby reducing the risk of falls.

7. Low-Impact and Adaptable

One of the greatest advantages of walking for those over 50 is its low-impact nature. Unlike high-impact exercises such as jogging – walking is gentle on the joints and can be easily adapted to fit your fitness level. Whether you prefer a leisurely stroll around the neighborhood or a brisk hike in the park – walking can be tailored to meet your individual needs and goals.

If you’re over 50… and you haven’t yet incorporated a regular walking routine into your lifestyle…

What are you waiting for? It’s one of the most simple yet effective ways to stay active, healthy, and mobile after the age of 50. But if an injury or pain is holding you back from starting or continuing a regular walking routine – it’s time to consult a movement expert. 

Eighty percent of all musculoskeletal pain and injury is related to a movement problem that can be resolved naturally, and without procedures or surgery. But you can’t truly figure this out without consulting a movement expert, or physical therapy specialist who specializes in mechanical pain. Reach out if you need help finding one in your area.

Dr. Carrie Jose, Physical Therapist and Mechanical Pain Expert, owns CJ Physical Therapy & Pilates in Portsmouth and writes for Seacoast Media Group. To get in touch – or to request a free Discovery Visit to explore a solution for your pain or injury with a mechanical pain expert – CLICK HERE.

7 Reasons Everyone over 50 Should be Walking

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A meet a lot of folks who think (or have been told) they need to “slow down” once they get into their 50’s and beyond – especially if they have arthritis or an injury. But this can’t be farther from the truth. As we age, regular movement and exercise becomes even more critical – especially if you’re injured or suffering from arthritis. 

If it’s been awhile since you’ve exercised, or you’re looking for something you can do that’s accessible and where you can be consistent, then let’s talk about all the benefits a walking routine can bring you – especially if you’re in your 50’s and beyond.

Here are 7 reasons why I think everyone over 50 should be walking:

  1. It’s good for your cardiovascular health

The leading cause of death in older adults continues to be cardiovascular disease. A regular walking routine can help combat this by improving your heart health, increasing your blood circulation, it reduces bad cholesterol, and raises the good cholesterol. Plus – the rhythmic nature of walking gets your heart pumping at a steady rate – which is great for your overall cardiovascular health.

  1. It makes your muscles and bones stronger

As we age, losing both bone density and muscle mass are normal and common. But there are things you can do to counteract this process – and regular walking is one of them. Since walking is a weight-bearing activity, it’s good for strengthening your bones and reducing the risk of osteoporosis and fractures. Walking also engages several of your muscle groups at once – which helps them to stay active and strong.

  1. It’s boosts your mental health

Ever heard of walking meditation? It’s a thing. Walking has been shown to significantly reduce symptoms of depression and anxiety, and it’s an opportunity to get your mind off the day to day, self reflect, and even meditate as I mentioned above. Plus – if you assume a regular walking routine with friends or loved ones, the social aspect can be so beneficial to your mood and mental health. To further enhance the mental benefits of walking – try to get out in nature. The fresh air – plus tranquil sounds and smells – is not only cleansing for your mind – but for your soul as well.

  1. It helps you manage weight

Along with bone density and muscle mass, your metabolism also takes a hit as you get older. But regular walking can help counteract this. Regular walking burns calories to help you maintain a healthy weight, which is critical for avoiding chronic diseases such as diabetes and heart disease. Plus, being at a healthy weight can increase your energy levels, it’s easier to move around and do your daily tasks, and you’ll have less stress on your joints.

  1. It improves your joint health

A lot of people don’t realize this – but arthritis is something that occurs naturally as you age and it’s not something to be feared. But because we fear it, we unknowingly avoid activities that are good for us and that actually help arthritis. Walking is one of these activities. Movement is one of the best things you can do for arthritis, and walking in particular helps to lubricate your joints, especially your knees and hips. Regular walking also helps to make the structures and soft tissue around your joints loose and flexible – which is important for successful management of arthritic joints.

  1. It helps enhance your balance and coordination

As we get older, falls become a major concern because lower bone density means you’re more prone to fractures. It gets more difficult to work on balance and coordination after you’ve lost it – so maintaining it is key. A regular walking routine does just that. Each step you take requires coordination of several muscles as well as balance – and the repetitiveness of wal

king helps enhance your body’s natural ability to quickly correct and stabilize itself – all helping you to decrease your risk of falling.

  1. It’s low impact and adaptable

One of the reasons I recommend walking for folks over 50 is because of its low-impact nature. Unlike jogging or other high-impact exercises, walking is gentle on the joints and can be easily adapted to your current fitness level. Whether it’s a slow-paced walk around the block or a brisk hike up a hill, walking can be tailored to suit your individual needs and goals

If you’re over 50 – incorporating regular walking into your routine can be a game-changer. It’s a simple yet profoundly effective way to get and stay fit – and you’ll find it improves your quality of life in ways that are beyond physical. Walking nurtures your mind and soul, is a great way to catch up with friends and stay social, and you can literally do it anywhere. If you’re not already incorporating a regular walking routine – what are you waiting for? And if an injury is what’s stopping you – talk to an expert who can help you get rid of your pain and get started in a way that is safe for your body.

Learn more about our next exclusive free live event – Fit After 50 – HERE.

Dr. Carrie Jose, Physical Therapist and Pilates expert, owns CJ Physical Therapy & Pilates in Portsmouth and writes for Seacoast Media Group. To get in touch, email her at [email protected].