Find a distance and pace that's comfortable for you, and then set realistic goals for increasing your steps as your abilities improve. Many experts agree that the recommended steps per day for seniors is 7,000-10,000.
Continue increasing your daily steps until you're in the range of 6,000 to 8,000 steps if you're 60 or older, or 8,000 to 10,000 if you're younger. If you're already at the top of your range, keep it up. If you feel like you can do more, go for it. But don't worry if you can't hit a certain target.
At least 150 minutes a week (for example, 30 minutes a day, 5 days a week) of moderate-intensity activity such as brisk walking. Or they need 75 minutes a week of vigorous-intensity activity such as hiking, jogging, or running. At least 2 days a week of activities that strengthen muscles.
8,000-10,000 steps per day for adults aged 18-59 years. 6,000-8,000 steps per day for adults aged 60+ years. 7,000 steps per day for adults aged 38-50 years. 7,500 steps per day for women aged 62-101 years.
Older adults who walk three to four miles a day — 6,000 to 9,000 steps — were found to be 40 to 50 percent less likely to suffer a heart attack or stroke than those who walk a mile (2,000 steps) a day, according to research published in the journal Circulation.
The general rule of thumb is to walk at least 10,000 steps daily. Depending on your diet and other activity, you may need to increase this number if you are walking for weight loss. Walking is one of the simplest ways to add more activity to your day.
Any kind of physical activity is vital for weight loss. Regular exercise for women over 60 can help to retain muscle mass, increase metabolism and aid in weight loss. You can go for low-impact activities like walking and swimming. Yoga can help as well.
Many experts agree that the recommended steps per day for seniors is 7,000-10,000. People who live with a disability or chronic illness can still benefit from an active lifestyle, and depending on individual abilities may strive for 5,500 steps per day.
According to a 2018 study published in the journal Obesity, walking 10,000 steps a day is associated with weight loss and weight management. Plus, it's a low-impact exercise, making it accessible for all fitness levels.
Low active is 5,000 to 7,499 steps per day. Somewhat active is 7,500 to 9,999 steps per day. Active is more than 10,000 steps per day. Highly active is more than 12,500.
Walking is good for health but walking faster is even better, study finds. How fast you walk could be just as important for your health as how many steps you take each day, a new study suggests.
For general fitness, most adults should aim for 10,000 steps per day, with fewer than 5,000 steps being a sign of a sedentary lifestyle.
According to the National Institutes of Health (NIH), healthy seniors should walk 7,000 – 10,000 steps per day. That's an average of three to three and a half miles throughout the course of a day.
If you find it's too difficult to walk for 30 minutes in one session, start with regular, small bouts (10 minutes or so) throughout the day and gradually build up to longer sessions. Remember 'even a little is good, but more is better'.
Just 30 minutes every day can increase cardiovascular fitness, strengthen bones, reduce excess body fat, and boost muscle power and endurance. It can also reduce your risk of developing conditions such as heart disease, type 2 diabetes, osteoporosis and some cancers.
Steps in a Kilometer
On average, it takes roughly 1,200 to 1,500 steps to walk one kilometer while it can take between 900 and 1250 steps to run a kilometer. If your goal is to walk 10,000 steps a day, it will take a little over 8 kilometers of travel to reach that goal.
Popular fitness trackers and pedometers encourage people to take 10,000 steps per day, and one 2016 study agrees that 10,000 steps are ideal. This works out to roughly 5 miles of walking. People interested in walking for weight loss should consistently hit at least 10,000 steps each day.
In Australia, the average adult accumulates about 7400 steps a day. So an additional 3000 to 4000 steps through dedicated walking will get you to the 10,000 steps target.
Get More Exercise
Exercise helps you lose weight, and it also helps you build muscle. Both of these things can help you burn more calories throughout the day. Exercise helps your body sleep better, too! Try adding a 30-minute walk every morning before breakfast or thrice weekly for an hour-long workout.