I just returned from a wonderful trip to Puerto Vallarta with my mother and several other family members. We had an incredible time and enjoyed the beauty and hospitality of this paradise on earth. But, when I arrived I wasn’t certain things would go so well.

My mother is 81 years old. She had knee replacement surgery this year and a transient ischemic attack, or a mini-stroke, shortly after her surgery. She uses oxygen at night, but still lives independently and is fairly active and very social. For 81, she is doing well. She does not use a cane or walker, but is happy to accept some assistance, if offered, from time to time.

My older sister, who could pass for a professional travel planner, booked this vacation with the idea of taking Mom somewhere warm and sunny. She had all the details worked out for a relaxing and enjoyable trip except for one: our resort was located on the side of a cliff with too many stairs to count and uneven floors everywhere we went. After my initial panic, I was relieved to see that my mother was able to navigate the stairs, albeit slowly, while holding my arm and could go almost everywhere I went if I was willing to reduce my normally quickened pace to a leisurely stroll.

The entire time we were there, I kept thinking about how lucky we are and how lucky she is that she is still mobile at this age. As we age, we are all at risk of developing age-related disability. It is the thing we fear the most because it is what robs us of our independence. My mother knows this and had a great role model in my grandmother who was very active and adventurous until her final years. She lived to be 97 and never used a cane, walker or wheelchair.

Exercise has a huge impact on maintaining independence for senior citizens. Stanford researchers conducted a study demonstrating that elderly people who increase their levels of regular exercise perform better on tests measuring walking speed and balance. This study provides evidence that starting a walking program of just 30 minutes a day can reduce the risk of losing mobility function. And that’s all it takes. Even people who had not exercised throughout their life, but started a moderate walking routine in their later years could benefit.

Here’s the catch: you have to do it. Not think about it. Not say you are going to do it, but actually get up every day, or at least five days a week, and get your body moving. We gain the benefits of walking just by doing it. We don’t need to diet. We don’t have to be the fastest or the most talented walker. We can even enjoy the beauty of the day or a conversation with a friend while we are doing it. We don’t need special shoes or equipment. While a good pair of tennis shoes is usually the most comfortable for most people to walk in, any shoes that do not hurt your feet will do. Be wary of spending a lot of money on the latest and greatest walking shoes. If they change your stride or center of balance, they might not be a good choice for older walkers. Plan your walking route where there are few obstacles that present a trip hazard. Many seniors find shopping malls fit that bill.

My mother is a mall walker. She and my father started this habit at least 20 years ago, and my father walked in the mall up to a few days before he died. They live in what I refer to as the frozen tundra of northern Iowa. Walking in the mall is the safest way to assure they can participate in the daily routine without freezing to death or breaking their hip in a fall on the ice. They have built a community of friends who also walk in the mall and they call themselves the Walkie Talkies. After they walk, some in pairs, some alone, at their own pace, they gather for a cup of coffee and the talkie part. I know my mother will be sharing the story of her wonderful trip to Mexico, all the stairs she climbed, and I bet she will show her gang this article as well.