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 is often overlooked as exercise, but it offers many benefits, especially for older adults. It’s a simple, low-impact activity that is ideal for seniors who want to improve their health without engaging in high-intensity workouts. In addition, walking is a low-risk exercise that doesn’t require gym membership.
Senior walking programs involve exercise through walking, whether at a normal or fast pace, and they have various benefits for those who may not be able to engage in high-intensity gym exercises. Some of the benefits include:
Walking can be beneficial for seniors as it reduces the risk of chronic age-related conditions such as hypertension, type 2 diabetes, cardiovascular diseases, and certain cancers (9). Regular walking promotes cardiovascular health and can help maintain overall health.
Daily walking has been proven to benefit bones and muscles in seniors. Studies have indicated that walking and resistance exercises can reduce muscle and bone loss and help maintain cortical thickness in the elderly (3).
Research has demonstrated that walking helps lower blood sugar levels in seniors. Walking improves insulin efficiency and reduces stress, which is particularly beneficial for individuals with type 2 diabetes (12).
Walking requires energy expenditure, which helps burn calories and potentially creates a calorie deficit. This can help prevent weight gain and manage weight, particularly when combined with dietary control. For example, walking 4 miles a day can help seniors maintain a healthy weight.
Walking increases blood flow to the brain and triggers the release of endorphins that improve mood and promote relaxation (9). As mood and confidence improve, stress and anxiety levels may decrease.
Walking daily can help reduce stress and anxiety, leading to better sleep quality. Improved physical health from walking can also ease discomfort that may affect sleep.
BetterMe: Health Coaching app helps you achieve your body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. Start using our app and you will see good results in a short time.
Walking helps alleviate joint pain by strengthening muscles, which takes pressure off the joints. It promotes the circulation of synovial fluid in the knees, nourishing the cartilage (2). Walking 5-6 miles a week may help prevent arthritis (1).
Walking can enhance immune function, potentially preventing issues such as flu and colds. Studies have shown that seniors who walk at least 20 minutes daily, five days a week, have fewer sick days than those who exercise less frequently (1).
Walking strengthens leg muscles and helps maintain balance and coordination, which reduces fall risks.
Walking benefits heart health by making the blood vessels more flexible and strengthening the heart. It promotes vasodilation and lowers blood pressure (9).
Read more: Walking Exercises for Seniors
To improve the efficacy of a walking program for seniors, you should consider these methods:
Using Assistive Devices
If a senior has mobility or balance issues, use a cane, walker, or walking stick for support.
Including Exercises
Incorporate simple exercises such as heel-to-toe walking, lunges, or leg raises to build strength and balance, enhancing their walking routine.
Practicing Good Posture
Remain upright to reduce stress placed on the back and neck, improve balance, and make breathing easier.
Walking Faster
Enhance bone strength by incorporating short intervals of fast walking with normal walking (8).
Walking 6,000 to 9,000 steps daily is beneficial for seniors. Although 10,000 steps is seen as the standard, a Northwestern Medicine study suggests the lower range is also effective (5). This amount may help reduce cardiovascular diseases by 40-50%.
The amount of steps a 70-year-old should aim for each day is highly dependent on their mobility, fitness level, and overall health. For generally healthy individuals, using the 6,000-9,000 daily step recommendation is a good place to be. However, for those without a strong fitness base, it’s essential to start slowly and build up to this. Consult your doctor to get personalized recommendations.
If you wish to free yourself from all the extra pounds that have been weighing you down for way too long, start using the BetterMe: Health Coaching app and overhaul your entire life!
A 2022 study about the effects of time of day on exercise effectiveness in older adults suggested that the afternoon may be preferable. This is when body temperature peaks and organs perform optimally (4). However, individual needs and schedules should be considered.
Read more: 4 Week Walking Plan for Beginners: Schedule, Tips and FAQ
Incorporating a daily 30-minute walk into the routine of older adults can yield significant health benefits, enhancing both physical and mental well-being. Engaging in regular walking has been proven to improve cardiovascular health by increasing heart and lung efficiency, thereby reducing the risk of heart disease and stroke. In addition, this moderate-intensity exercise helps maintain healthy blood pressure levels and can help with weight management, which is essential for preventing obesity-related conditions such as type 2 diabetes.
In addition to cardiovascular advantages, walking plays an important role in strengthening bones and muscles, which is essential for maintaining mobility and independence in older age. Regular weight-bearing activities such as walking can slow bone density loss, which reduces the risk of osteoporosis and related fractures. Furthermore, walking enhances muscle power and endurance, contributing to better balance and coordination, thereby decreasing the likelihood of falls, which is a common concern among seniors.
Mental health also benefits from consistent walking routines. Physical activity, including walking, has been linked to improved mood and reduced symptoms of anxiety and depression. Engaging in regular walks stimulates the release of endorphins, which are natural mood lifters. Furthermore, walking can enhance cognitive function and may lower the risk of cognitive decline and dementia, which provides a protective effect on brain health as you age.
Incorporating walking into daily life is a simple yet effective strategy for promoting overall health in older adults. Whether it’s a brisk walk through the neighborhood, a stroll in the park, or indoor walking in inclement weather, this accessible form of exercise offers a multitude of benefits that support healthy aging and improved quality of life.
While walking is a beneficial aerobic exercise that enhances cardiovascular health and helps maintain a healthy weight, its impact on muscle mass in seniors is relatively modest. Research has indicated that moderate-intensity aerobic activities such as walking can improve muscle quality, particularly in the lower body, by enhancing strength and endurance. However, these activities don’t significantly increase muscle size or mass. To effectively build and maintain muscle mass, older adults are encouraged to incorporate resistance training exercises into their routines. Activities such as weightlifting, resistance band exercises, or body weight movements (e.g. squats and push-ups) are more effective in stimulating muscle hypertrophy and combating age-related muscle loss. Combining regular walking with strength training provides a comprehensive approach to health, which addresses both cardiovascular fitness and muscular strength. The number of steps taken during a one-hour walk varies based on factors such as walking speed, stride length, and individual fitness levels. On average, a person walking at a moderate pace of approximately 3 to 4 miles per hour may take approximately 3,000 to 4,000 steps in an hour. However, this estimate can fluctuate. For example, walking at a brisker pace or having a shorter stride length may increase the step count, while a slower pace or longer stride may decrease it. Using a pedometer or a smartphone app can provide a more personalized and accurate measurement of steps taken during your walks. Walking speed can vary with age due to changes in physical fitness, height, muscle strength, and joint health. Generally, younger adults tend to walk faster than older adults. While specific average walking speeds by age group can vary, it’s important to note that individual fitness levels, health conditions, and lifestyle factors play significant roles in determining your walking pace. Regular physical activity, including walking, can help maintain or even improve walking speed and overall mobility as you age. Focusing on consistent exercise and strength training can help preserve walking efficiency and reduce the risk of mobility-related issues. As a form of aerobic exercise, walking can contribute to overall fat loss, including the reduction of abdominal or belly fat. Engaging in regular, brisk walking increases calorie expenditure, which, when combined with a balanced diet, can lead to weight loss and a decrease in body fat. However, it’s important to understand that spot reduction – losing fat from a specific area – isn’t typically achievable through exercise alone. Therefore, while walking helps reduce total body fat, it will also impact belly fat as part of this overall reduction. Incorporating strength training exercises can further enhance fat loss and improve muscle tone, which leads to a more defined abdominal area. Nutrient timing can influence energy levels and weight loss outcomes. Eating a light, balanced meal or snack before walking can provide the necessary energy for the activity, potentially enhancing performance and calorie burn. Options such as a piece of fruit, yogurt, or a small portion of nuts consumed 30 minutes to an hour before walking can be beneficial. Post-walk nutrition is equally important. Consuming a meal that is rich in protein and complex carbohydrates within two hours after walking can help with muscle recovery and replenish energy stores. Maintaining a balanced diet that aligns with your caloric needs is crucial for weight loss. Therefore, mindful eating before and after exercise can support your weight loss goals and overall health.Frequently Asked Questions
Does walking build muscle in seniors?
How many steps are in a one-hour walk?
What is the walking rate by age?
Can walking burn belly fat?
Can I eat before or after walking to lose weight?
Staying active is essential for older adults to maintain their physical health, mental well-being, and overall quality of life. Regular exercise helps seniors preserve their mobility, reduce the risk of chronic diseases, and improve their independence as they age. Participating in a walking program is a great component of an overall health and fitness routine for seniors due to its accessibility, simplicity, and wide-ranging benefits. Walking requires no special equipment or facilities, which makes it a practical and sustainable choice for older adults.
Incorporating a daily walking routine into a broader healthy lifestyle can have a profound impact on the well-being of seniors. In addition to improving cardiovascular health and reducing the risk of falls, walking can improve mood, boost cognitive function, and foster social connections when done with friends or in group settings. It’s a low-impact activity that can be easily adapted to individual fitness levels, whether it’s a leisurely stroll or a brisk walk for more intensity.
Ultimately, a walking program can be the cornerstone of a comprehensive wellness strategy for older adults. When combined with strength training, balanced nutrition, and proper recovery, walking helps seniors maintain their independence and vitality. By making walking a regular part of their daily routine, older adults can enjoy a healthier, more active lifestyle and experience the long-term benefits of staying physically and mentally fit as they age.
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.