How Far Should a 70-Year-Old Walk Every Day for Better Health and Energy?
Walking is easily accessible, making it easy for many older adults to enjoy. Fortunately, research suggests that older people don't have to walk a strict number of steps each day to reap the benefits; just a quick 15-minute workout may have a positive impact.
Key Takeaways
- Walking is a form of aerobic exercise that may support cardiovascular health, mobility, and overall well-being for many older adults.
- While there is no single walking distance, step count, or pace that is appropriate for every 70-year-old, one study from The Lancet suggests that 15 minutes of moderate-intensity exercise may offer benefits.
- Any changes to physical activity routines can be discussed with a licensed healthcare provider before getting started.
Why Walking is Great for Seniors
Walking offers a variety of potential benefits for older adults. As a form of aerobic exercise, it may support heart health and blood sugar management. Plus, any type of regular physical activity—including walking—may contribute to improved energy levels, better mood, and a stronger sense of purpose. Walking also opens opportunities for meaningful social engagement, which research has linked to healthier aging.
In short, the potential benefits of walking for older adults include:
- Improved sense of purpose
- Improved cardiovascular health, including lower risk of heart disease (cardiovascular disease), high cholesterol, and high blood pressure
- Opportunity for social engagement with walking groups
- Better blood sugar management
6 Possible Ways to Make the Most Out of a Walk
1. Go the Distance/Step Count
Many guiding organizations, like the Centers for Disease Control and Prevention (CDC), often recommend 150 minutes of moderate-intensity exercise (or an equivalent amount of vigorous-intensity activity) on a weekly basis for adults; that 150 minutes averages out to 30 minutes of exercise for 5 days. However, one study from The Lancet suggests that some people may realize health benefits from just 15 minutes of exercise a day or even 90 minutes a week.
In other words, there is no step count that every older adult must walk each day. Some individuals may feel comfortable walking long distances, while others may enjoy short walks. It's all about what fits their lifestyle.
2. Pick the Right Intensity
Walking intensity can vary significantly from person to person. For some individuals, a leisurely walk may provide an appropriate level of activity, while others may prefer a faster pace that increases breathing and heart rate.
Two terms that may be helpful to understand when deciding which intensity level is right for an aging loved one are "moderate intensity" and "vigorous intensity." Moderate-intensity workouts are those that elevate heart rate, but someone can still speak comfortably while performing them; brisk walking is considered a moderate-intensity activity. Vigorous-intensity workouts are those that elevate heart rates to the point that someone cannot easily speak during the workout.
3. Set Personal Fitness Goals and Know Individual Abilities
Walking goals often differ based on individual priorities and health conditions. One person may walk to maintain mobility and independence, while another may focus on the social engagement aspect. These goals are often developed with the input of a licensed healthcare provider to help the individual develop a realistic goal that still provides benefits while also being safely within their ability levels.
4. Do Warm-Ups and Cooldowns
Warm-ups and cooldowns help people get the most out of their workout. They warm the body up for activity and slowly get the body back to a resting position, which can help people avoid muscle soreness and injury, according to the American Heart Association.
5. Explore Fitness Trackers and Apps
Fitness trackers and mobile apps aren't the right fit for everyone. They do, however, help some people keep track of specific fitness goals or provide a source of external motivation to exercise on a regular basis.
6. Joining Walking Clubs
Walking with others can make physical activity more enjoyable. Many senior living communities in the Belmont Village network feature walking paths and accessible outdoor spaces that make it easy to walk with friends on a regular basis.
Getting Doctor Guidance Before Starting a New Walking Program
Older adults should discuss any new exercise program with a licensed healthcare provider before getting started, especially those who manage chronic health conditions or are recovering from an injury.
Final Thoughts
Walking can help older adults to stay active, spend time outdoors, socialize, and support overall wellness. Because every individual has different abilities and health considerations, though, walking plans are most effective when tailored to personal circumstances and discussed with a healthcare provider.
FAQs
How many days a week should a 70-year-old walk?
There is no universal number of days that every 70-year-old should walk or even a certain number of steps someone should take. Some authorities, like the CDC, recommend 150 minutes of moderate-intensity exercise weekly, while other studies suggest just 90 minutes a week may be appropriate.
Is walking a form of cardio?
Yes. Walking is a form of aerobic, or cardiovascular, exercise that increases heart rate.
What pace should a 70-year-old walk?
There is no single pace that is appropriate for every older adult, as walking speed often depends on fitness level.
Disclaimer: This article is for informational purposes only and does not constitute professional medical advice. It cannot diagnose, treat, cure, or prevent any disease or condition. Always discuss changes in diet or physical activity with a licensed healthcare provider.