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News India Live, Digital Desk: Walking is probably the easiest and most beneficial exercise in the world. For this, neither membership of any expensive gym nor any special equipment is required. Just a pair of good shoes and a little time… and you’re on your way to health. From doctors to health experts, everyone recommends walking.
But have you ever wondered ‘how much’ you should walk? Should the walking goals of a 20 year old and a 50 year old be the same? The answer is, no.
Walking needs also change depending on your age, fitness level, and health goals. Based on World Health Organization (WHO) guidelines and various health studies, we have prepared a simple age-wise ‘Walking Chart’ for you to know how many steps or minutes you should walk daily to stay healthy.
18 to 40 years: Time to build youthful enthusiasm and stamina
This is the stage of age when your body is most energetic and metabolism is also fast. At this age, you can lay a strong foundation of your fitness, which will be useful to you in old age.
- How many steps: Daily 10,000 to 12,000 steps Aim to walk.
- How long: Take a brisk walk for at least 150 minutes a week. This means, almost every day 30-40 minutes Walking fast, which will make you breathe a little and make your heart beat faster.
- Why is it important: Regular walking at this age keeps weight under control, strengthens bones, increases stamina and reduces the risk of future lifestyle diseases like diabetes and heart diseases.
40 to 50 years: Important decade to manage health
After the age of 40, the body’s metabolism starts slowing down and muscle density also starts decreasing. At this age, exercising becomes even more important.
- How many steps: at least daily 10,000 steps Must fulfill the target.
- How long: even at this age in a week 150 minutes A brisk walk is advised. You can divide it into 5 sessions of 30 minutes each.
- Why is it important: Regular walking helps manage hormonal changes after 40, reduces belly fat, keeps blood pressure under control and reduces the risk of weakening of bones (osteoporosis).
50 to 60 years: Stay away from diseases by staying active
This age is when joint pain and other health problems start knocking. It may be difficult to do very intense exercise at this time, but walking is the safest and most effective option.
- How many steps: Daily 7,000 to 8,000 steps Aim to walk. If you can walk more than that, even better.
- How long: Daily, as per your capacity 30 to 45 minutes Take a walk. It is not necessary that you walk very fast, a normal pace will also be beneficial.
- Why is it important: Walking maintains flexibility in joints, provides relief from arthritis pain, improves balance, and also improves memory.
60 years and older: keep moving, stay young
The biggest goal at this age is to remain active and maintain one’s independence. Walking is the best way to do this.
- How many steps: Daily 6,000 to 7,000 steps Walking is a great goal.
- How long: During the day as per your convenience 20 to 30 minutes Take a walk. You can also divide it into small parts of 10 minutes each.
- Why is it important: Regular walking at this age reduces the risk of falling, muscles remain active, blood circulation remains good and the mind also remains happy.
One important thing: This is a general guideline. If you have any health problems or are just starting to exercise, consult your doctor before setting any goals.
Then what are you waiting for? Start counting today how many steps you take in a day, and start working towards achieving your age-appropriate goals. Remember, every step you take is taking you towards a healthy future.
