What is the number one exercise seniors should do?

While different experts may have varying opinions, walking consistently ranks among the top exercise recommendations for seniors. Research has shown that walking is an ideal activity for older adults as it’s low-impact, accessible, and provides cardiovascular, muscular, and mental health benefits ( 19 ). Walking can be easily modified for different fitness levels and requires no special equipment or gym membership.

Should seniors walk before or after breakfast?

Both timing options can be beneficial, and the choice will largely depend on individual preferences and health considerations. Walking after breakfast may help with blood sugar management and can be energizing for the day ahead ( 20 ). Those with diabetes or other blood sugar concerns should consult their healthcare provider about optimal timing in relation to meals and medications.

How far should a 72-year-old walk daily?

The ideal walking distance varies significantly based on individual fitness level, health status, and mobility. Rather than focusing on distance, seniors should aim for duration and consistency. The Centers for Disease Control and Prevention recommends at least 150 minutes of moderate-intensity aerobic activity per week for older adults, which could translate to approximately 20-25 minutes of walking most days ( 21 ). A 72-year-old may start with 10-15 minutes daily and gradually increase the duration as their fitness improves. Quality and regularity are more important than specific distance targets.

Does walking reduce belly fat?

Walking can contribute to overall fat reduction, including abdominal fat, when it’s combined with a healthy diet and consistent exercise routine ( 22 ). However, it’s important to understand that spot reduction (losing fat from specific body areas) isn’t possible through exercise alone. Walking burns calories and may help improve metabolism, which can lead to gradual fat loss throughout the body over time. For seniors, the benefits of walking extend far beyond appearance changes to include improved cardiovascular health, better balance, stronger bones, and enhanced mental well-being.