For women over 63, a study finds that walking 3,600 steps daily can reduce the risk of heart failure by 26%. Moderate exercise and light-intensity tasks contribute significantly to physical and mental well-being, emphasizing holistic health beyond merely a fit body.
Walking is one activity that is suitable for young and elderly alike. Depending on one’s health goal, this simple exercise can be turned into an intense regimen or a methodical approach to work on specific targets. Different walking styles ensure the individual requirements are met conveniently.
As one grows older, it becomes more important to stay physically active and mentally stimulated to lead a disease-free and quality life. Growing older is a significant factor for many illnesses and it’s important to focus on holistic wellness rather than just a fit body.
Walking is a wonderful way to beat ageing and age-related health issues. While 10,000 steps have been popularized as the ideal count by many studies, this target need not be followed for people over 60. A new study finds out the ideal step count for this age group, especially for women.
A gentle 10–15-minute post meal walk can also greatly benefit the elderly. This can aid digestion, help regulate blood sugar, and also support weight loss. Regardless of the style, maintaining good posture, wearing supportive shoes, and staying hydrated are key to safe and effective walking after 60.
Walking isn’t just a way to keep fit when one grows old, but also an effective technique to stay mentally agile.
How many steps you should walk after 60
Walking is ideal for all age groups and as one grows older the simple exercise of walking can work beyond keeping fit. There have been many studies that support the role of walking for mental health, alertness, cognitive boost, joint health, and overall happiness, which align with the health goals of elderly individuals.
There is no denying the many perks of walking be it boosting your heart health or lowering bad cholesterol. It also improves mental health and promotes happy hormones and improves overall cognition.
Regular moderate exercise can also significantly lower mental health issues, including depression, sleeplessness, and accumulated stress.
In the new study published in JAMA Cardiology, the habits of 6,000 women over 63 were assessed. They were required to wear a step and physical activity sensor/tracker for a week. An average of 3,600 steps were taken each day, as per the study. The women were active for around 340 minutes, or a little over 5.5 hours. The activities consisted of light-intensity tasks like blow-drying their hair or unloading the dishwasher. They sat for 10 hours and 20 minutes a day on average.
The study spanned 7.5 years, during which 400 female participants developed heart failure. It was noted that when compared to physical activity, women who engaged in non-intense physical activity for more than 70 minutes per day had a 12% lower risk of circulatory system illness.
This included household tasks like cleaning, bed making, and providing care for others. Women who engaged in moderate-to-intense exercise for 30 minutes had a 16% lower risk. These activities included gardening, stair climbing, and regular walking. For every hour and a half of inactive activity each day, the risk of developing heart failure increased by 17%.
The study discovered that walking just 3,600 steps a day at a regular speed could benefit women over 63 by lowering their risk of heart failure by 26%. Walking increases heart rate, improving circulation and strengthening the heart muscle. Regular walking helps regulate blood pressure, reducing strain on the heart. Walking lowers inflammation and oxidative stress, both of which contribute to heart disease.
The lead researcher of the study Michael LaMonte found that around 3,000 steps is a reasonable target for women over 63. The researcher said that heart failure with intact ejection fraction is the most common cause of heart failure in women over 60 and highlights the need to avoid it.
The idea of the study was to understand the effects of daily steps, light-intensity exercise, and sitting time on the risk of heart failure in women aged 63 to 99.
Exercises like walking is also wonderful for reducing inflammation and helps the growth of new blood vessels in the brain. It can also help balance hormones. Brisk walking for 15–30 minutes every day has been linked with an 18% reduction in breast cancer risk among post-menopausal women.
Backward walking can also be beneficial for elderly as it helps improve balance, coordination, and lower body strength in elderly individuals, reducing the risk of falls. It engages different muscle groups than forward walking, enhancing mobility and joint flexibility. Studies suggest it may also boost cognitive function by challenging the brain’s coordination and spatial awareness.
Elderly should consult an expert before starting any fitness programme especially if they are overweight, haven’t exercised in a long time or suffer from a chronic medical condition. Joining a walking club specific to your needs and age group can also be helpful.
5 walking tips for women over 60
Choose a good shoe: Opt for cushioned, well-fitting shoes with good arch support to prevent foot pain and reduce the risk of falls. It will make sure to support your foot well and prevent back issues.
Strength training: Add light strength training and balance exercises, such as heel-to-toe walking, to improve stability and prevent injuries.
Take care of posture: Keep your back straight, shoulders relaxed, and swing your arms naturally to maximize the benefits of your walk. It is important to be mindful of the right posture in order to make your walking experience risk-free.
Go slow: Begin with shorter distances and a comfortable pace, then gradually increase duration and intensity to build endurance safely. Slow walking is ideal for elderly people and studies talk about its many benefits for joints, cutting fat, and overall wellness.
Drink lots of water: Hydration before workout can help maintain energy levels. Drink water before and after walks, and take breaks if you experience dizziness, fatigue, or discomfort.
Mix it up: You can change your walking routes to keep your routine fresh and enjoyable. This would also challenge different muscle groups.
Practice mindfulness: Enjoy the scenery. You can also focus on your breathing, and engage your senses to make walking a meditative experience.
Walking is a simple exercise that’s beneficial for people from all ages and any amount of walking can bring major benefits for people with sedentary lifestyle, although The U.S. Department of Health and Human Services recommends 150 minutes of moderate-intensity exercise each week.
