You may be surprised to learn that the average adult should be taking about 10,000 steps a day, from focused walking as well as from regular activities of daily living, like cooking and other chores.
Normative data indicates that 1) healthy older adults average 2,000-9,000 steps/day, and 2) special populations average 1,200-8,800 steps/day.
Generally, older adults in good physical shape walk somewhere between 2,000 and 9,000 steps daily. This translates into walking distances of 1 and 4-1/2 miles respectively.
Seniors age 65 and older should get at least 2.5 hours of moderate aerobic exercise (such as brisk walking) every week. That averages out to about 30 minutes on most days of the week. Or you should get 1 hour and 15 minutes of vigorous exercise (such as jogging) each week.
The National Institutes of Health recommends that seniors participate in 150 minutes of moderate aerobic activity weekly and combine that activity with strength conditioning, balance and flexibility exercises.
A new study out today has found those who report faster walking have lower risk of premature death. Compared to slow walkers, average pace walkers had a 20% lower risk of early death from any cause, and a 24% lower risk of death from heart disease or stroke.
In addition to burning calories and helping you achieve your weight loss goals, walking five miles a day offers many benefits. Walking, especially at a faster pace, has a good cardiovascular benefit and improves your heart health and decreases your risk for a cardiovascular event, advises Harvard Health Publishing.
Walking has so many benefits for older people. Strengthen your bones, and prevent osteoporosis and osteoarthritis (regular walking could halve the number of people over 45 who fracture their hip). Help reduce blood pressure in some people with hypertension.
Just walking for 15 minutes every day and not getting additional physical activities is unlikely to result in significant weight loss. Yet, this short daily exercise, however, is still healthier than none or being sedentary. A little exercise daily can boost your health and overall well-being in many ways.
For both men and women, overexercise raises the risk of overuse injuries, like tendinitis and stress fractures. These injuries result from repetitive trauma. Your immune system can likewise suffer. While moderate exercise can improve your immune system, excessive exercise can actually suppress it.
Some fitness gurus recommend working out first thing in the morning because that’s when you’re least likely to have scheduling conflicts and therefore more likely to exercise regularly. Plus, early exercisers often say that a morning routine leaves them feeling more energized and productive during the day.
The Best Exercises for Seniors
Walking is a great way to improve or maintain your overall health. Just 30 minutes every day can increase cardiovascular fitness, strengthen bones, reduce excess body fat, and boost muscle power and endurance.
Older people are frail and physically weak. The human body doesn’t need as much physical activity as it ages. Exercising is hazardous for older people because they may injure themselves. Only vigorous and sustained exercise is of any use.
There is a reason why people feel they have to exercise harder as they age to get the same results, scientists say. A US team found a system that boosts muscles fails with age, leading to the need for increased efforts, the paper in Cell Metabolism reported.
The worst core exercises In the old days, sit-ups and crunches were the go-to moves to keep your core muscles in good shape. But those exercises are not as effective as we once believed. They strengthen only a few muscles, and they pose risks for older adults. “And they don’t train your core.