The benefits of exercise are clear. They include a reduced risk of heart disease, improved metabolism and cholesterol levels, and boosted mood and cognition.
The CDC says that Adults aged 65 and older need:
- At least 150 minutes a week (for example, 30 minutes a day, 5 days a week) of moderate-intensity activity such as brisk walking. Or they need 75 minutes a week of vigorous-intensity activity such as hiking, jogging, or running.
- At least 2 days a week of activities that strengthen muscles.
- Plus activities to improve balance, such as standing on one foot.
In conjunction with this, the CDC recommends 10,000 steps a day.
Why 10,000 steps?
- A 2022 British study found that about 10,000 steps a day was optimal for a reduced risk of dementia.
- A 2021 study showed that taking at least 7,000 steps a day reduced mortality by 50% to 70%.
- And another 2022 study showed that walking between 2,000 to 10,000 steps each day reduces the risk of heart disease and cancer, decreases the likelihood of a premature death, helps lower blood pressure, and can improve mental health.
This may feel overwhelming to many people. If you are not currently exercising, starting an exercise regime can be daunting and difficult. But the research says that it may not be as difficult as you thought. You don’t need special equipment. You don’t need to join a gym. All you need to do is walk!
Walking is an excellent and accessible form of exercise
Walking intensity is easily modulated. You can walk faster or slower. You can walk flats or hills. Walking can be broken up into multiple sessions and sessions can be as short as a few minutes.
The average American, in the normal course of their day, takes 3,000 to 4,000 steps. If this is you, build a plan to gradually add a few more steps each day.
- Choose the farthest parking space rather than the closest.
- Get off the bus one stop early and walk the rest of the way to your destination.
- Take the stairs instead of the elevator.
- Multi task to get the steps in. Have walking meetings or walk around your house or office during your Zoom meetings. Have a walking date instead of a coffee date.
You already have a walking program and it’s getting boring? Change up your routine.
Nordic walking
Turn your walk into a full body workout. Studies confirm that Nordic walking burns anywhere from 18% to 67% more calories than regular walking. Nordic walking was developed in Finland as a way for cross-country skiers to train in the off season. It uses specially designed poles to help engage the arms and core muscles. If this sounds like something you want to try, the American Nordic Walking Association has instructions to ensure you use the correct techniques.
Try Some Intervals
Change your speed up. Interval walking is alternating waking at an easy or comfortable pace with walking at a more intense pace. For example, walk a block faster then walk a block slower. Or use music; everytime the chorus of the song comes on, walk faster. Intervals are meant to be quick and hard. They last anywhere from 30 seconds to 2 minutes followed by a period of recovery walking at an easy to moderate pace. If this sounds interesting to you, Silver Sneakers has The 20-Minute Beginner Interval Walk.
Have a Little Fun
Our brains learn to develop habits through fun. So the more fun you have during your walk, the more likely you are to do it regularly.
- Explore new places in your neighborhood and city. Use the power of Google and research the best walks in your area.
- Create a scavenger hunt by looking for as many yellow flowers or red cars as you can find.
- Listen to your favorite podcast or try an audio book.
I hope I have inspired you to get a few more steps in every day and given you some ideas to help you achieve this. For additional information on this topic check out the resources below.
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REFERENCES
- How much physical activity do older adults need? – CDC Guidelines
- How many miles should you walk a day? The truth about step counts – USA Today
- Is walking good for you? Experts weigh in on all the exercise’s benefits – USA Today
- Are you getting your daily steps in? Walking could save your life – USA Today
- 6 Ways to Level Up Your Daily Walk – The New York TImes
- Effects of Nordic Walking Compared to Conventional Walking and Band-Based Resistance Exercise on Fitness in Older Adults – The Journal of Sports Science and Medicine
- Fitness trend: Nordic walking – Harvard Health Publishing
Joanne Bedwell, PT is the Resident Blogger at Be Active Be Well. She lives and works in San Francisco with her husband and two (almost) grown daughters. Having over 25 years of experience as a PT, she sees clients in their homes and teaches fitness classes in person and virtually.
DISCLAIMER: This article contains information that is intended to help the readers be better informed regarding exercise and health care. It is presented as general advice on health care. Always consult your doctor for your individual needs. Before beginning any new exercise program it is recommended that you seek medical advice from your personal physician. This article is not intended to be a substitute for the medical advice of a licensed physician. The reader should consult with their doctor in any matters relating to his/her health.
