Experts recommend that the average adult takes approximately 10,000 steps each day. Meanwhile, those adults 60 years old and up are urged to take between 6,000 to 8,000 each day. These recommendations may feel overwhelming for some. Especially when you consider that the average adult takes roughly half the recommended number of steps, anywhere between 3,000 to 4,000 steps. For some, this target can feel undoable. The truth is, any movement is better than none at all. With increased exercise comes a host of benefits, lowering your risk of heart disease, diabetes, high-blood pressure, obesity, and depression.
For seniors, there are even more health issues that can be avoided with the addition of regular walks. Namely, strength and balance. There is a popular saying coined by Konstantinos Arfanakis saying, "if you don't use it...you lose it." When seniors fail to condition their body in this way, it is inevitable that muscles will begin to atrophy. With this muscle loss, balance is now a major concern. Naturally, those in this condition are at significant risk for falling.
Sometimes elders go through a period of time when walking becomes more difficult, perhaps following a surgery or illness. However, it is critical that these elders still maintain some level activity to avoid the effects of remaining sedentary. If you are experiencing weakness or balance concerns, ask your physician about physical therapy programs that can assist you in setting goals and rebuilding your strength and confidence.
While senior should ultimately aim to take 6,000+ steps per day, those who are far from this goal should gradually approach this lofty threshold with small increases of activity each week. Adding a few more steps to your weekly routine will not only help you get closer to hitting the recommended amount, but you will begin to feel the effects on your body as well. Endurance, balance, strength, and energy will all get a boost, including your mood!
So, what are you waiting for? Get to stepping!
