Here’s how much a person over (and below) 60 years should walk

Regardless of age, walking is an excellent way to stay active and healthy

New Delhi | Updated: October 13, 2024 03:26 PM IST

3 min read

How much are you walking? (Source: Getty Images/Thinkstock)

Walking is one of the easiest ways to stay active and fit for those who can. After addressing common questions like how much one should walk in a day, whether shorter strides are better than longer ones, and whether that 5 a.m. walk is good for you, today we answer yet another important query: how much should a person—both above and below 60 years old —walk?

Dr James DiNicolantonio, a cardiovascular research scientist and doctor of pharmacy at Saint Luke’s Mid-America Heart Institute in Kansas, United States, addressed this in an Instagram post mentioning that “walking can literally save your life”. According to Dr DiNicolantonio:

*If you are over 60, walking 6000-8000 steps daily reduces the risk of dying early in half.

*If you are under 60, walking 8,000-10,000 steps daily reduces the risk of dying early in half.

To verify this claim, we turned to Dr B S Murthy, director and senior consultant, orthopaedics, Dharamshila Narayana Hospital, Delhi, who told us that walking is indeed a great way to stay healthy regardless of age, but recommendations can differ slightly based on whether you are below or above 60 years old.

“For individuals below 60, aim for at least 150 minutes of moderate-intensity aerobic activity each week, such as brisk walking. This translates to about 30 minutes a day, five days a week. This routine helps maintain cardiovascular health, manage weight, and boost overall mood and energy levels,” said Dr Murthy.

Also Read | Why walking backwards might be better than your usual jog

For those over 60, the recommendation remains similar but with a few added considerations. “It’s still advisable to aim for 150 minutes of moderate-intensity walking per week. However, it’s important to incorporate balance and strength training exercises at least twice a week to help prevent falls and maintain muscle mass. Additionally, listening to your body and adjusting the intensity and duration of walks based on personal fitness levels and any health conditions is crucial,” said Dr Murthy.

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Disagreeing with the calculation of average steps, Dr Murthy said that one should focus on the habit of walking every day without feeling the pressure to clock a certain number of steps.

“Regardless of age, walking is an excellent way to stay active and healthy. Remember to wear comfortable shoes, stay hydrated, and enjoy the journey at a pace that feels right for you,” said Dr Murthy.

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.

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