Transcript Health benefits of walking

Health benefits of walking
Decreases immobility which can cause:
Gravitational oedema
Leg ulcers
Skin ulcers
Constipation
Joint stiffness
Muscular wastage
DVT
Health benefits of walking
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Increases mobility which can help improve:
– Circulation
– Local muscle endurance
– Range of movement
– Balance, gait rhythm
– Social interaction
– Awareness of others and surroundings
OEP Walking
There are different ways
of walking!
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Health walking
Fitness walking
Assisted walking
Speed/race walking
Orienteering
Rambling
Pole walking
OEP Walking
OEP walking plan
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Advise the person to include walking to help
increase physical capacity
Note that walking on its own will not result in a
reduction in falls
Aim for 30 minutes at usual pace (not “briskly”) at
least twice a week
Can be broken up into shorter sessions e.g. three
10-minute walks
Suggest strategies e.g. off bus 1 block early
Usual walking aid
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Short & long term goals
Specific
Measurable
Agreed
Realistic
Time-framed
OEP Walking
Normal patterns of gait
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Stance phase
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Initial contact (heel strike)
Load response (foot flat)
Mid stance
Terminal stance (heel off)
Pre-swing (toe off)
Swing phase
– Initial
– Mid
– Terminal
OEP Walking
Muscle analysis
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What muscle groups are involved?
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Altered gait examples
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Painful hip
Trendelenburg gait
Foot ‘catching’
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Frail older people
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Stride length short
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Stooped posture
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Rigid trunk (no rotation)
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Increased base of support
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Increased lateral sway
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SOLUTIONS?
OEP Walking
Walking technique
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Upright posture
Heel toe foot-strike
Natural stride length
Foot placement – foot turnout approx 10°
from midline
Spine rotation
Arm swing in opposition to the legs
OEP Walking
Progression
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Start with 5-10 minute activity snacks
Build up time
Increase pace by striding out
Swing arms through a bigger range
OEP Walking
Walking – safety check
list
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Environmental factors
Appropriate clothing
Psychological safety
Emergency action plan
OEP Walking
Assisted walking
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Gentle to low moderate walking pace on
even ground with frequent opportunities to
rest, refresh, take in the surroundings
Appropriate for deconditioned individuals
and those with additional health problems
With frail older people assisted walking can
be a good way to begin
OEP Walking
Progression
Independent walking
Supervised walking
Assisted walking
OEP Walking
Progressive techniques
for assisted walking
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One arm link
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One arm placement
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One elbow support
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One hand to back
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Independent walking in close proximity
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Independent walking with supervision
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Five point turns
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Progression, support and negotiation are required
to achieve success
OEP Walking
Assisted walking strategies
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Explore opportunities
– Times of day e.g. mealtimes
– Linked to specific events and activities
– Specific opportunities e.g. corridors, wards and
gardens
– Specific programmes e.g. walk the block, walk
from Lands End to John O’Groats, Walk the
Great Wall of China
OEP Walking