Walking is often touted as a beneficial activity for our health, but what makes it so important? Engaging in regular walks can significantly lower the risk of heart disease and stroke. It enhances cardiovascular and pulmonary fitness, improves mood, and contributes positively to daily routines. Additionally, walking strengthens bones and muscles, enhances balance, and boosts endurance. This simple activity also helps burn excess body fat, promoting a healthy appearance. (Walking for Good Health | Betterhealth.vic.gov.au, 2024)
According to the National Library of Medicine, healthy older adults typically take between 2,000 and 9,000 steps per day. For special populations, including individuals with disabilities or chronic conditions, the average ranges from 1,200 to 8,800 steps daily. A study published in the National Library of Medicine found that healthy adults who engage in 30 minutes of moderate-to-vigorous physical activity (MVPA) alongside their regular daily activities average around 7,000 to 10,000 steps per day (Tudor-Locke et al., 2020). This step count can be achieved by walking with family members outdoors or around the house. Everyday chores can also contribute to this total, and having pets can make walks more enjoyable. For those who prefer to stay indoors, using a treadmill is a great alternative, especially during inclement weather, allowing for safe exercise without the risks associated with outdoor conditions.
As we age, walking difficulties may arise, but there are ways to prepare. If you experience pain, injury, balance issues, or feel unsafe while walking, it’s essential to consult a doctor. Research indicates that 16.4% of seniors use walking canes, while 11.6% rely on walkers (Reidel, 2015). Older adults may benefit from supplements such as calcium and vitamin D, which help maintain strong bones, prevent fractures, and support an active lifestyle.
For those who need assistance, caregivers are available to help with daily walks and other activities. They can assist with chores like laundry and meal preparation, as well as provide support for mobility both inside and outside the home. With the right help, you can maintain your independence while living a healthy lifestyle. If you are Medicare eligible or homebound due to medical necessity, you may qualify for a caregiver for up to 35 hours a week. Private pay options are also available, offering personalized care that can be arranged within days of signing up.
References:
Tudor-Locke, Catrine, et al. “How Many Steps/Day Are Enough? For Older Adults and Special Populations.” *International Journal of Behavioral Nutrition and Physical Activity*, vol. 8, no. 1, 2011, p. 80, www.ncbi.nlm.nih.gov/pmc/articles/PMC3169444/, https://doi.org/10.1186/1479-5868-8-80.
“Walking for Good Health | Betterhealth.vic.gov.au.” *Better Health*, 20 Feb. 2023, www.betterhealth.vic.gov.au/health/healthyliving/walking-for-good-health#health-benefits-of-walking. Accessed 7 Nov. 2024.
Reidel, Jon. “Friend or Foe? Study Examines Seniors’ Increasing Use of Walking Aids.” *ScienceDaily*, 11 May 2015, www.sciencedaily.