Many elderly and seniors feel that they are too old to start exercising, they feel weak, tired or just too lazy to exercise regularly in the form of walking.
In fact, around 1 in 4 older people between the ages of 65 and 75 takes regular exercise with many people feeling that by walking regularly they are doing more damage to themselves than good.
Many of the elderly and seniors who do are unsure about how much walking they should be doing. So, how many steps should a 70 year old walk in a day ?
How many steps should a 70-year-old walk in a day ?
Answer snippet:
70-year-old – minimum of 3000 steps per day ( or walk for 20 to 30 minutes per day )
( aim for a brisk walking pace where it gets you a little breathless if you were to stop and talk) However, many experts agree that the recommended steps per day for the elderly and seniors is 7,000-10,000.
People who live with a chronic illness or disability can still benefit from walking regularly.
Walking guide for typical 70-year-old
Remember, this is a guide, some people are fit and healthy 70 year old, whilst others are deconditioned, weak with poor mobility and health problems.
It is recommended that you start slow and keep realistic goals that you can build towards. The key is to start slowly and build the amount you walk gradually. That way you won’t do any damage and you will keep motivated to continue.
What are the benefits of walking for the elderly ?
Exercise can help make you feel stronger, prevent bone loss, improve your coordination and balance and lessen the risk of falls.
It can improve your memory, make you feel mentally better, and help ease the symptoms of many chronic health conditions that affect the elderly.
- Great social activity
- Cheap and easy to do
- Boosts your mental health and wellbeing
- Improves your heart health ( reduced risk of heart disease and strokes )
- Reduces pain
- Lowers your blood pressure
- Reductions in blood glucose level
- Improve bone density
- Maintain flexibility
- Help you sleep better
Reasons why some older people stop exercising
1) Exercising will damage my joints
Walking is a great form of exercise for the elderly and seniors who suffer with arthritis. By walking, you are weight bearing through your joints, which helps strengthen your bones and lessens the risk of you developing osteoporosis and osteoarthritis.
It is also a great low impact way of exercising which won’t put too much pressure and strain through your hip, knee and ankle joints and keeps the joints flexible.
Regular walking will also help strengthen the muscles around your joints.
So what is the best supplement for aging joints ?
Glucosamine and chondroitin are part of normal cartilage, a connective tissue that helps cushion joints. They both play an important role in the formation and repair of cartilage. Both are often used as a treatment for osteoarthritis.
2) They have got long standing health conditions that might worsen
If you have a chronic health condition, regular exercise can help improve your health and manage your symptoms.
Aerobic exercise for the elderly can help improve your heart health and endurance and aid in weight loss.
Many long standing health conditions such as the following will improve and benefit from walking regularly.
- High blood pressure (hypertension)
- High cholesterol
- Arthritis
- Coronary heart disease
- Diabetes
- Chronic kidney disease (CKD)
- Heart failure
3) Exercise might damage their heart
Regular walking daily has shown to reduce your risk of heart disease by 30 to 50%, but even walking 3 to 4 times per week can still lower your risk of heart disease and stroke by around 15%.
As well as reducing the risk of heart problems, regular exercise can help improve those with high cholesterol, heart attack and high blood pressure.
4) Lack of motivation
Many older people are set in their day to day routines and perhaps not willing to try new things.
Lack of motivation to exercise is common for many elderly and seniors who struggle due to anxiety and depression.
However, there are some tips to help you get started.
Tips to help you start walking regularly
1) Try to walk with your partner, spouse, friend or neighbour to keep you company and encourage you.
2) Block out part of your day making physical activity part of your normal daily routine.
3) Give yourself little rewards when you do walk to keep you motivated.
4) Find a distance and pace that’s comfortable for you, then set realistic goals for increasing your steps as you improve.
Conclusion
Stepping out and walking regularly is a great way for the elderly to feel mentally better, stronger with improved coordination and balance, reducing the risk of falls, which is common as we get older.
You can find ways to prevent falls in the elderly here.
If you need any further information or advice, please don’t hesitate to contact me at mark@elderlyfallsprevention.com and I will be happy to help.
I walk with my dog twice a day, and do not tire at a steady walk. Of course, I have walked all my adult life for fun and pleasure as well as ride a bike from time to time. I am 88 years old and am healthy.
I m 70 years old. I am comfortable with walking 12 minutes thrice a day. That has suited me for the last 15 years. Trying to walk 10,000 steps ( approx 110 minutes) where possible on a daily basis.
I walk at least 68 minutes, continuously, a day. My goal at the beginning of my walking routine was to walk 3 miles continuously. I purchased a thread mill so I could do this every day. no matter the weather outside. After burning thru 2 motor controllers I setup my basement under a ranch style house so I can walk in an oval. My goal on the thread mill was to walk 3 miles in 1 hour. I wasn’t able to do it that fast, I found out it takes me 68 minutes to walk 3 miles, so that’s why I do 68 minutes + when I walk. Now that I’am getting older, on some days I walk 34 minutes continuously twice a day, I seem to get more things done that way. But either way my health is better for doing so.
I am 78 and I started running when I was 17, I ran many races and ran adverage about 6 days a week for 30 years. I am now walking, I walk about 2.5 miles a day and I almost never miss a day. I feel great and look at lease 20 years younger than I am. I go to the Dr and have NO issues. You must get out and do it, I admit some days are harder than others to get out and do it, but YOU HAVE TO DO IT. If you doubt that you can do it every day will fail it is all in your mind, if you can’t control you mind you are screwed any way.
I am 70 and walk about an hour a day in splits( 15 minutes 3 or 4 times). Such articles keep me motivated and thanks for the same!
At 88, I have a long history of walking, like five miles a day a few years back, but now I have a dog, and he is nine, so we take our time and walk perhaps a mile a day with two short walks. Other than workouts and fitness stuff, walking is the only way to keep your legs strong, and that matters when getting up from sitting.
I have to laugh at your “suggestions”. I’m turning 80 and I walk almost a minimum of 10,000 steps each day. Rarely do I ever have less. I’m still working at a Middle/Junior high school (school psychologist) and I’m the oldest person in the district. My motto is that I’d rather WEAR out than RUST OUT! My legs are tools and if I don’t use them, I’m pretty sure I’ll lose them.
To all seniors… GET GOING. Do what you can and then build from there. If you sit and vegg, you die. Simple fact. Move it or lose it.
Thanks
pb
I agree with the recommendation of walking 7000 to 10,000 steps per day for older people. I am in my mid 80s and have walked an average of about 12,500 steps per day for several decades and I feel sure that I am much healthier as a result.