Add Joy to Your Walks — and Relieve Pain Along the Way
I love to walk — especially in my neighborhood. But sometimes, I get into a headspace where my mind is saying, I don’t have time… I have too much work to do today… I should really clean the house or do laundry instead.
Does that ever happen to you?
Recently, I’ve been inspired by Rob Walker’s book, The Art of Noticing. In it, he suggests adding a little mission or novelty to your walking to make it more engaging and fun.
Walking is one of the most important exercises for all of us over 50. It’s simple, accessible, and has big benefits — especially for joint, heart, and brain health.
Why Walking Matters After 50
Did you know that nearly one in four adults in the U.S. has arthritis? The CDC recommends moderate to brisk walking as one of the most effective ways to reduce joint pain, particularly in the knees, hips, and lower back.
A 2022 study published in Arthritis & Rheumatology followed people 50 + with knee osteoarthritis. Those who walked regularly reported less frequent knee pain — and the study even suggested that walking might slow joint damage over time.
Other research also shows that walking regularly can relieve lower back pain, support brain health, and improve mood by reducing anxiety and depression.
Worried about memory loss or cognitive decline? Many of my clients are asking for tips on this one — and brisk walking can help. “Brisk” is the key word here. Dr. Rong Zhang, a professor of neurology and internal medicine at the Peter O’Donnell Jr. Brain Institute at UT Southwestern, led a small study of people over 50 with memory impairments and found that a half-hour walk — five days a week, over the course of a year — improved blood flow to the brain and cognitive functioning for those who participated. A follow-up study, published a year later, found similar results in older adults without cognitive impairments: They experienced improved memory as well!
How to Make Walking More Fun (and More Likely to Happen)
So, if you want to walk or hike or simply get outside for some fresh air — but like me, have trouble getting started — here are a few fun ideas, inspired by Walker’s book:
- Make a game of listening.
We’re so visually focused that we often miss what our other senses are taking in. Try tuning into the sounds of your neighborhood. I hear crows screaming, chainsaws buzzing, birds chirping, boats on the lake, dogs barking, and sometimes even music drifting over the water. What sounds can you discover? - Snap some photos.
Turn your walk into a mini photo safari. Use your phone to capture a theme — like front doors, seasonal changes, or interesting shadows. Challenge yourself to create a photo calendar from your walks this year! - Count something besides steps.
This is one of my favorites. Pick a color — say red — and count how many red things you see. I’ve spotted all kinds of surprises: a child’s red headband on the beach, a lost red sock, a red water bottle in the woods, even a red port-a-potty. - Make it a family adventure.
Pack some snacks and water, and plan a hike through a local wildlife sanctuary. In the Berkshires, we have so many wonderful spots like this. Bring binoculars, make a game of wildlife spotting, and stop for a picnic halfway through.
The goal is to reconnect with your surroundings — and to find joy in the act of moving your body, even on the days when motivation feels low.
Now if you’ll excuse me, I’m off to look for anything blue on my walk today.
And speaking of hiking, if you’ve been avoiding hills due to knee or hip pain, don’t miss the video below. I’m sharing a simple, pain-free way to walk uphill — without stressing your joints.
Best of Health,
Kathi
