Troy Hurst holds a Doctorate in Physical Therapy from Carroll University. He is a physical therapist specializing in both athletic and vestibular rehabilitation with an emphasis on performance running.
Walking as a physical activity is recommended to all persons, regardless of age, as it has numerous physical and mental health benefits.
In older adults specifically, walking has been shown to help reduce the risk of illnesses such as cardiovascular and cerebrovascular diseases, type 2 diabetes mellitus, cognitive impairment, and dementia. This activity can also help improve their mental well-being, sleep, and longevity (1).
Unfortunately, despite the many benefits of this exercise, walking becomes harder with age (2, 3), which forces some seniors to lead a more sedentary lifestyle, thereby increasing their risk of chronic illnesses and reducing their quality of life. Fortunately, finding ways to help older adults engage in this activity more can reduce this risk.
Read on to learn more about how far a 70-year-old should walk every day, the best times for them to walk, and more.
There’s no standard comfortable walking distance for the elderly. Comfortability is deemed by an individual which in walking, could be determined by health status, stamina, mobility issues, or even the simple desire to engage in this activity.
The question of average steps a day continues to be discussed with varying opinions. According to a review published in 2004, researchers looking at how many steps the average adult should be walking a day stated that those who walk (4):
In another study published in 2011, researchers stated that healthy adults typically take between 4,000 and 18,000 steps a day with 7,000 to 8,000 steps seen as the average steps taken through free-living physical activity (5).
However, in older adults, these numbers seem to change. In a study published in the International Journal of Behavioral Nutrition and Physical Activity in 2011, researchers stated that healthy older adults average 2,000 to 9,000 steps a day.
When it comes to weight loss, progress is made by inches, not miles, so it’s much harder to track and a lot easier to give up. The BetterMe: Health Coaching app is your personal trainer, nutritionist, and support system all in one. Start using our app to stay on track and hold yourself accountable!
The researchers recommended that as older adults and individuals who are living with disability and chronic illnesses can benefit from a more active lifestyle, it would be best to urge them to take approximately 6,500 to 8,500 steps a day (6).
However, a more recent study stated that by only taking 4,500 steps a day, older adults can reduce their risk of heart disease, stroke, and heart failure (7).
Researchers from this study stated that taking fewer than 2,000 steps a day made it more likely for older adults to experience a cardiovascular event and recommended that seniors, particularly those over the age of 70, should increase their physical activity by taking 500 more steps a day (7).
The findings of these studies suggest what we already know: that a sedentary lifestyle can have negative health implications. Therefore, if you have an older adult in your life who rarely walks, you should encourage them to consult their doctor about how they can safely incorporate more physical activity into their life.
Read more: Seniors Walking: Simple Exercise Routine for the Elderly
Yes, it is. In an older study published in 2008, researchers found that women took approximately 2,310 steps to walk one mile in 20 minutes (8). If we take this as the baseline, we can see that if a 70-year-old woman took the same amount of steps to walk the same distance, she’d end up taking a total of 4,610 steps during this workout, which as stated above is good for her health.
Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24/7 support, challenges that’ll keep you on your best game, and that just scratches the surface! Start using our app and watch the magic happen.
On average, it should take a 70-year-old woman a little over 20 minutes to walk a mile. According to a study published in 2011, the average person in their 20s walks approximately 3 miles per hour, which means that they cover 1 mile in 20 minutes (9).
However, walking speed tends to reduce by 0.0037 m/s per year, which means by the time you’re in your 60s, your walking speed will have reduced by 1.2 minutes from the speed you used to have in your 20s (9).
By the time you’re in your 70s, the average person will need 21 to 24 minutes to cover 1 mile.
Determining the optimal time of day for seniors to exercise involves considering both scientific findings and individual preferences. Research has indicated that physical performance, including muscle function, strength, and endurance, tends to peak in the late afternoon and early evening. This is attributed to factors such as increased body temperature and favorable oxygen uptake during these hours, which can enhance exercise efficiency and performance.
However, morning exercise offers distinct advantages, particularly for older adults. Engaging in physical activity shortly after waking can improve cognitive function throughout the day, which helps improve a person’s focus and organization. In addition, morning workouts may promote consistency, as individuals are less likely to encounter scheduling conflicts or fatigue that could deter them from exercising later in the day.
Ultimately, the best time for seniors to exercise is when it is aligned with their personal routines and when they feel most energized. Consistency is the key to reaping the health benefits of regular physical activity. Therefore, seniors should choose a time that fits seamlessly into their daily lives, which ensures that exercise becomes a sustainable and enjoyable habit.
Read more: Beginner Walking Program for Seniors: Schedule, Tips, and More
While walking is a great option to get any 70-year-old moving, it isn’t the only type of exercise they can engage in. Some other options include:
Research has shown that when seniors engage in Pilates, they can improve their dynamic balance, strength, mobility, functional capacity, and mental and psychological health, and reduce their risk of falling (10).
These are workouts that are done while seated on a chair or standing and holding onto a chair for support and balance. Studies have shown that these chair workouts can help improve balance, strength, gait, functional fitness, confidence, and cognitive function in older adults (11, 12, 13).
These exercises can be done using body weight, free weights, and gym machines, or with resistance bands.
Experts and researchers state that strength training helps older adults build strength, maintain bone density, and improve their balance, coordination, mobility, and independence.
Strength training also helps improve sleep and reduce the risk of illnesses such as osteoporosis, heart disease, arthritis, type 2 diabetes, and depression (14, 15, 16).
This includes exercises such as water aerobics, logging, swimming, cycling, and dancing. Studies have shown that when older adults engage in such exercises, they can improve their aerobic capacity, upper- and lower-body strength, dynamic balance, gait, and mobility, while also reducing their risk of falling (17, 18).
Is walking cardio? Learn more here.
Yes, it is. As mentioned above, covering a mile in 20 minutes is around the average walking speed for healthy adults. Learn the best power-walking technique to push your walking exercise program to the next level. In a study published in the Respiratory Medicine journal in 2006, researchers found that healthy adults aged 55 to 75 years could cover approximately 484 to 802 meters in 6 minutes (19). It’s important to remember that walking distance and speed are determined by multiple factors including sex, height, weight, health status, and muscle strength (20), so we cannot give a specific number for this. Walking is a great form of exercise for older adults but, for most, it isn’t enough. For a balanced workout program, everyone, regardless of age, is encouraged to do cardio, strength training, and balance and flexibility exercises. Walking only covers the cardio part of this (and only if it is performed at a high enough intensity that it reaches the guidelines to be considered moderate intensity). Beginners can start with walking alone, but after some time, it’s a good idea to introduce more diverse workouts into their routines. Are there any walking with ankle weights benefits? Find out more before investing in them. As mentioned above, both options have their benefits. The best way to determine which of these two would work best for you is to look at your schedule to see which option fits best. Personal preference also plays a part in this. Some people wake up earlier in the day so a morning walk may be best while others enjoy sunsets and would then opt for an evening walk instead.Frequently Asked Questions
Is walking 1 mile in 20 minutes good?
How far should a 70-year-old walk in 6 minutes?
Is walking enough exercise for seniors?
What is better, a morning or evening walk?
The answer to ‘How far should a 70-year-old walk every day?’ is largely dependent on their ability to engage in this workout and their health.
That being said, it’s important to remember that walking fewer than 2,000 steps a day has generally been shown to have negative health implications, and covering more than 4,500 steps a day has been shown to improve both physical and mental health in seniors.
However, these recommendations aren’t universal and you should always consult your doctor to find out the safest way for you to start an exercise program.
This article is intended for general informational purposes only and does not serve to address individual circumstances. It is not a substitute for professional advice or help and should not be relied on for making any kind of decision-making. Any action taken as a direct or indirect result of the information in this article is entirely at your own risk and is your sole responsibility.
BetterMe, its content staff, and its medical advisors accept no responsibility for inaccuracies, errors, misstatements, inconsistencies, or omissions and specifically disclaim any liability, loss or risk, personal, professional or otherwise, which may be incurred as a consequence, directly or indirectly, of the use and/or application of any content.
You should always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or your specific situation. Never disregard professional medical advice or delay seeking it because of BetterMe content. If you suspect or think you may have a medical emergency, call your doctor.