Walking - the benefits for older people

Walking for Older Adults in Grand Rapids, MI: Health Benefits & Local Tips

Walking is one of the safest, simplest ways for older adults in Grand Rapids to stay healthy and independent. Whether you’re strolling along the Grand River, through your neighborhood in Eastown, or inside Woodland Mall during the winter, regular walking can make a big difference in your health and quality of life.

Health Benefits of Walking for Older Adults

Strengthen Muscles and Maintain Independence

Walking regularly helps:

Strengthen the muscles in your legs, hips, and core
Support your balance and coordination
Make everyday tasks (like climbing stairs, carrying groceries, or getting in and out of a car) easier

Being able to walk without help is one of the strongest indicators of whether someone can live independently. Older adults in Grand Rapids who exercise regularly are more likely to walk without assistance and manage daily activities around the house.

Help Keep Your Weight Steady

Walking burns calories and helps regulate your metabolism. For older adults, this can:

Help keep your weight steady
Reduce stress on your joints
Lower your risk of conditions like type 2 diabetes and heart disease

Regular walking has also been linked to a lower risk of hip fractures in older adults, which is especially important in Michigan where icy sidewalks and winter falls are common.

Support Heart Health and Blood Pressure

Walking is a powerful way to support cardiovascular health. It can:

Help reduce blood pressure in some people with hypertension
Improve circulation
Lower your risk of heart disease and stroke

With heart disease being a leading health concern in Michigan, regular walking in Grand Rapids can be an important part of your heart-health plan.

Keep Your Joints Flexible

Gentle, regular movement helps lubricate your joints and maintain flexibility. Walking can:

Reduce stiffness in your knees, hips, and ankles
Help manage symptoms of osteoarthritis
Support long-term joint health

This is especially helpful during cold Grand Rapids winters, when joints can feel stiffer and it’s tempting to stay indoors and inactive.

Boost Mood, Confidence, and Mental Health

Walking is not just good for your body—it’s good for your mind. It can:

Improve your mood and reduce stress
Help ease symptoms of anxiety and depression
Increase your confidence in moving around your home and community

Getting outside for a walk in local parks like Riverside Park, Millennium Park, or along the Grand River can also provide fresh air and sunlight, which support mental well-being.

Improve Energy and Stamina

If you feel tired easily, short walks can actually help build your energy over time. Regular walking can:

Improve your stamina
Help you feel less fatigued during the day
Make it easier to stay active with grandkids, family, and friends

Walking is a great way to connect with others in Grand Rapids. It can help you:

Spend time with friends or family
Meet new people in your neighborhood or local walking groups
Feel more engaged with your community

You’ll often find older adults walking at places like Frederik Meijer Gardens & Sculpture Park, local church campuses, or around neighborhood loops.

Walking with a Friend Is Safer and More Motivating

Walking with a friend or loved one has many advantages:

It makes exercise more enjoyable
You’re less likely to skip a walk if someone is waiting for you
You may walk farther and more often
It’s safer, especially in winter or on uneven sidewalks

Consider asking a neighbor, family member, or someone from your church or senior center to be your walking partner.

How to Walk Safely in Grand Rapids

Choose a Walking Style That Works for You

You don’t need to walk fast or far to see benefits. You can:

Walk at a steady, comfortable pace for longer periods
Take shorter, quicker walks several times a day
Incorporate hills or stairs if you’re ready for more challenge (for example, some of the paths around local parks)

Any amount of walking helps, especially if you haven’t exercised in a while.

Talk to Your Doctor Before You Start

Almost every older adult can do some form of exercise, including walking. Still, it’s important to talk with your doctor first—especially if:

You haven’t been active recently
You have chronic conditions like heart disease, diabetes, arthritis, or lung problems
You’ve had recent surgery, injuries, or hospital stays

In Grand Rapids, you can speak with your primary care provider at:

Corewell Health (formerly Spectrum Health)
Trinity Health Grand Rapids
University of Michigan Health-West (Metro Health)
Mercy Health and other local clinics

Your doctor may also refer you to a physical therapist, exercise physiologist, or podiatrist in the Grand Rapids area for personalized guidance.

Questions to Ask Your Doctor

Consider asking:

Are there any exercises or walking speeds I should avoid?
Could any past illness, operation, or injury affect how I exercise?
How can I walk safely if I have high blood pressure, heart disease, diabetes, or arthritis?
Are there alternative activities (like indoor walking, pool walking, or chair exercises) that are safer for me?
Do I qualify for a preventative health check or Medicare wellness visit?

The Kent County Health Department and Grand Rapids Public Health programs may also offer screenings and wellness resources for older adults.

Warning Signs: When to Stop Walking and Call Your Doctor

If you develop any new symptoms after you start being more active, stop exercising and contact your doctor right away. New symptoms could include:

Dizziness or feeling faint
Shortness of breath that is unusual for you
Unplanned or sudden weight loss
Sores on your feet or legs that won’t heal
Chest pain, pressure, or tightness
New or worsening pain anywhere in your body

Discontinue exercising until you’ve seen your doctor and figured out what is causing your symptoms.

If symptoms are severe—such as chest pain, trouble breathing, or sudden weakness—call 911 or seek emergency care at a Grand Rapids hospital immediately.

Footwear and Walking Aids: Staying Comfortable and Safe

Wear Proper Shoes for Walking

The right footwear is essential, especially when walking on Grand Rapids sidewalks, trails, or potentially slippery winter surfaces. Comfortable sneakers work well for most people. Look for:

Supportive soles with good cushioning
A snug but not tight fit in the heel
Enough room for your toes to move
Non-slip soles for better traction

If they’re new shoes, wear them for short periods at first to make sure they fit well and don’t cause blisters.

If you have foot problems (bunions, diabetes, neuropathy, or chronic pain), talk to your doctor or a Grand Rapids podiatrist about the best footwear or custom inserts.

Using a Cane or Walker

If you use a cane or a walker, you can absolutely still enjoy walking. These devices can:

Improve your balance
Reduce the load on your joints
Make walking more comfortable and safer

Remember, all walking aids need proper adjustment and maintenance. See a professional—such as a physical therapist, occupational therapist, or mobility specialist—to ensure:

Your cane or walker is the correct height
The rubber tips are not worn down
The device fits your needs and walking style

Your doctor can refer you to local physical therapy clinics in Grand Rapids that can help.

Seasonal Walking Tips for Grand Rapids, Michigan

Winter Walking

Michigan winters can be cold, snowy, and icy. To stay safe:

Choose cleared, well-maintained paths or indoor locations (like malls or large stores)
Wear boots or shoes with good traction
Dress in layers, including a hat and gloves
Watch for black ice on sidewalks and parking lots

Consider walking indoors at places like:

Woodland Mall or RiverTown Crossings
Local community centers or senior centers
Hospital wellness centers or indoor tracks, if available

Spring, Summer, and Fall

During warmer months, enjoy walking in:

Millennium Park
Riverside Park
Local neighborhood trails and sidewalks

In hot or humid weather:

Walk in the early morning or later evening
Wear light, breathable clothing
Bring water and stay hydrated

Local Resources for Older Walkers in Grand Rapids

If you’d like more support getting started with a walking program, consider:

Your primary care doctor – for a safe exercise plan
Physical therapists – for balance, strength, and gait training
Exercise physiologists – for customized fitness programs
Podiatrists – for foot and ankle issues
Kent County Health Department – for community health and wellness programs
Local senior centers and community centers – many offer walking groups or fitness classes for older adults

Ask your healthcare provider about local walking groups, senior fitness programs, or community wellness initiatives in and around Grand Rapids.

Key Points for Older Walkers in Grand Rapids

Walking is a simple, low-cost way for older adults in Grand Rapids to improve health, mood, and independence.
It’s especially important if you haven’t exercised for a while or are thinking about trying more strenuous activities.
You may be eligible for a free or low-cost preventative health check or Medicare wellness visit—ask your doctor.
If you develop new symptoms such as dizziness, chest pain, shortness of breath, or unexplained weight loss, stop exercising and see your doctor immediately.
Use proper shoes and, if needed, well-fitted walking aids to stay safe and comfortable.
Walking with a friend or group can keep you motivated, improve safety, and make staying active in Grand Rapids more enjoyable.

By starting slowly and listening to your body, walking can become a safe, enjoyable part of your daily routine—and a powerful tool for healthy aging in Grand Rapids, Michigan.