<\/p>\n \u201cIt not only helps to boost your cardiovascular health but doing it regularly can reduce your risks of falls by strengthening your feet and improving your balance.\u201d<\/p>\n You may like<\/p>\n McDowell has designed a simple walking workout for anyone aged over 60, which can be adapted to your own fitness levels.<\/p>\n If you find it too challenging, you can shorten the high-intensity intervals and spend more time walking at a comfortable pace. Similarly, if you\u2019d like to increase the challenge, you can extend the high-intensity intervals to keep your heart rate elevated.<\/p>\n If you haven\u2019t exercised for a long time and need a gentler routine, we recommend you read McDowell\u2019s tips on conquering your first 1,000 steps<\/a> and increasing your step count safely<\/a>.<\/p>\n About our expert Social Links Navigation<\/p>\n <\/a><\/a><\/a><\/a><\/a>Doctor of physical therapy, certified exercise physiologist, VP of operations at Gait Happens <\/p>\n Milica McDowell is a doctor of physical therapy, with more than 20 years of experience in sports orthopedics. She served for nine years as a member of the university faculty in health and human performance at Montana State University-Bozeman and is an expert in exercise, fitness, walking, shoes, healthy habit stacking, behavior change, sports medicine, orthopedics, injury prevention, posture and gait mechanics. McDowell is also a personal trainer, gym owner, 13-time Ironman finisher, 50km ultramarathon finisher and a CrossFit level 1 certified coach.<\/p>\n 15-minute walking workout for seniors<\/p>\n \n (Image credit: Getty Images\/ jose carlos cerdeno martinez)<\/p>\n Warm-up<\/p>\n Time: 3-5min<\/p>\n \u201cA warm-up is designed to do two things: increase your heart rate and increase your tissue temperatures so you are at lower risk of any sprain or strain,\u201d says McDowell.<\/p>\n \u201cYou can do squats, lunges, march in place or go up and down a flight of stairs.\u201d<\/p>\n Interval walking<\/p>\n Time: 6-12min<\/p>\n \u201cWalk at a very comfortable pace for three minutes, then pick it up for three minutes. Repeat this pattern based on your current endurance,\u201d says McDowell.<\/p>\n \u201cThis type of walking holds numerous benefits, including cardiovascular training, boosting your metabolism and burning calories. It can improve your muscle tone and support blood pressure and blood sugar management.\u201d<\/p>\n Gentle cool-down<\/p>\n Time: 3-5min<\/p>\n Cool down by slowing your pace and focusing on breathing deeply through your nose.<\/p>\n You can also practice gentle stretches after walking to increase your flexibility.<\/p>\n \u201cIf you enjoy yoga, doing a few of your favorite poses can also be a great cooldown,\u201d says McDowell.<\/p>\n She usually finishes her walk by doing a forward fold and mountain pose, along with dynamic mobility moves like upward and downward-facing dog, which are very similar to this coach\u2019s favorite post-walk stretches<\/a>.<\/p>\n![\"Dr](\"https:\/\/www.newsbeep.com\/uk\/wp-content\/uploads\/2025\/07\/EedHddbF6ztdHX6DstuvB5.jpg\")
About our expertDr Milica McDowell <\/p>\n![\"A](\"https:\/\/www.newsbeep.com\/uk\/wp-content\/uploads\/2025\/10\/2Mc5oPdbkafLMfR7sYkDYE.jpg\")
\n<\/p>\n