How long should older adults walk?

Walking is one of the best forms of exercise for older adults. It’s low impact, simple to do, and has many health benefits. But how much walking is enough? Here are some guidelines for how long older adults should walk each day or week to maintain good health.

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Quick Answer

The recommended amount of walking for older adults (age 65 and up) is:

At least 150 minutes per week of moderate-intensity walking

10,000 steps per day

Guidelines for Older Adults

Here are the exercise guidelines specifically for older adults from major health organizations:

CDC Guidelines

The Centers for Disease Control and Prevention (CDC) recommends that older adults get:

At least 150 minutes per week of moderate-intensity aerobic activity like brisk walking
This activity should be spread throughout the week
Older adults should also do muscle-strengthening activities at least 2 days per week

WHO Guidelines

The World Health Organization (WHO) recommends that adults 65 years and older get:

At least 150 minutes per week of moderate-intensity aerobic physical activity
Or at least 75 minutes per week of vigorous-intensity aerobic activity

As well as muscle-strengthening activities at moderate or greater intensity on 2 or more days a week

ACSM Position Stand

The American College of Sports Medicine (ACSM) recommends the following exercise guidelines for older adults:

30 minutes or more of moderate physical activity 5 days per week to total 150 minutes per week minimum

Moderate activity defined as 40-60% of maximum heart rate
Incorporate balance and muscle-strengthening activities 2-3 days per week

The ACSM also notes that some physical activity is better than none, and doing more than 150 minutes per week of moderate activity provides additional health benefits.

How Does This Translate to Steps?

Many people nowadays use fitness trackers or apps on their smartphones to count their daily steps. So how do these exercise time recommendations translate into step count goals?

As a general guideline, it’s recommended that older adults aim for 7,000-10,000 steps per day to meet physical activity guidelines.

Here’s how step counts roughly match with the time guidelines:

30 minutes of moderate walking per day = 3,000 to 4,000 steps
150 minutes of moderate walking per week = 7,500 steps per day
10,000 steps per day = meets physical activity guidelines for older adults

Of course, these numbers are just approximations. Step count goals should be tailored to each individual’s fitness level.

Benefits of Walking for Seniors

Walking provides many excellent health benefits for older adults. Here are some of the top reasons walking is great exercise for seniors:

Improves heart health: Walking helps lower blood pressure, cholesterol, and risk of heart disease. Regular walking reduces the risk of high blood pressure by 20-40%.

Manages weight: Walking helps burn calories to maintain a healthy weight, reducing obesity risk.
Controls blood sugar: A regular walking routine helps improve blood sugar control and may reduce type 2 diabetes risk by up to 60%.
Strengthens bones: Walking helps build bone density and prevents loss of bone mass, reducing osteoporosis risk.

Eases joint pain: The low-impact nature of walking reduces wear-and-tear on joints. Walking improves strength and balance.
Boosts mood: Walking releases feel-good endorphins. Senior walking groups provide social benefits against depression.

Walking is an aerobic activity that provides cardiovascular benefits without straining the joints. It’s a safe, low-cost exercise most older adults can do. But be sure to check with your doctor before starting a new exercise program.

Tips for a Safe and Effective Walking Routine

Here are some tips to help older adults get started with walking exercise:

Start slow – Begin with short 10-15 minute walks and gradually increase distance and duration.
Walk at an easy pace – Moderate intensity means you can carry on a conversation.

Wear supportive shoes designed for walking.
Walk somewhere interesting – trails, parks, neighborhoods are more motivating.
Bring a buddy – Walking groups provide companionship.

Time it right – Avoid walking in extreme heat/cold. Walk when most comfortable.
Use trekking poles to improve stability if needed.
Track steps using a pedometer or fitness app to monitor progress.

Focus on good posture, keeping back straight and chin up.
Stay hydrated and nourished – Bring water and healthy snacks.

Walking is one of the safest, most accessible exercises for seniors. Almost anyone at any fitness level can start walking for health benefits and enjoyment.

How Fast Should You Walk?

For optimum health benefits, older adults should walk at a moderate intensity pace. This means walking briskly enough to raise your heart rate, but being able to carry on a conversation.

A moderate walking pace for most seniors is 2-4 mph. A brisk walking speed is generally 3-4 mph. Use the “talk test” to help gauge intensity. If you’re too out of breath to talk, it’s time to slow down.

To improve your fitness level, you can incorporate short bursts of fast walking up to 4-5 mph for 30-60 seconds, then return to your normal pace to recover. This interval training challenges your cardiovascular system.

Don’t worry too much about speed. Focus more on total time spent walking. Even walking at a leisurely stroll provides healthy benefits.

Where to Walk

One of the great things about walking is that it can be done almost anywhere!

Here are some good options for places to walk:

Neighborhood – Walk around your local streets. Vary the route for variety.
Park or trail – Look for scenic walking paths through nature.
Treadmill – Walk indoors at home or the gym when weather is bad.

Mall – Mall walking provides climate-controlled option.
Track – Walk laps around a local school or park track.
Beach – Walk in the sand for added resistance training.

Look for locations with even terrain appropriate for older adults. Grass, dirt, gravel, and paved trails or sidewalks all work well. Outdoors provides fresh air and vitamin D.

Safety Tips

Here are some tips to keep safety in mind when walking:

Use orthotics or shoes with good arch support to prevent falls.

Choose routes with even surfaces that are free of obstructions.
Look ahead while walking to avoid tripping on cracks or holes.
Walk during daylight hours so you can see clearly.

Bring your cell phone in case of emergency.
Tell someone your walking route and when you plan to return.
Dress in layers you can adjust as your body warms up.

Wear bright clothing or reflectors so drivers can see you.
Protect skin with SPF sunscreen and wear a hat and sunglasses.
Stay hydrated by drinking water before, during and after walking.

Being proactive about safety will give you confidence to fully enjoy all the benefits of walking outdoors.

Walking Programs for Seniors

Group walking programs tailored to older adults are a great way to stay motivated. They also provide social connections. Here are some walking programs to look for in your community:

Volkssporting – Noncompetitive group walking events sponsored by the American Volkssport Association clubs.

Walking clubs – Community-based clubs catering to senior walkers.
Mall walking groups – Walking groups that meet at local shopping malls.
Senior center walking – Check your local senior center for walking programs.

Charity walks – Participate in fund-raising walks for causes you care about.
YMCA/YWCA – Many offer senior walking groups and SilverSneakers classes.

Group walking programs offer camaraderie while also providing structure and motivation. They’re wonderful for seniors looking for social support in their fitness journey.

Sample Weekly Walking Schedule

To meet walking exercise guidelines, aim to walk at least 30 minutes per day 5 days per week. Here is an example walking schedule for seniors:

Day	Duration	Activity
Monday	30 minutes	Neighborhood walk
Tuesday	30 minutes	Walk at park
Wednesday	30 minutes	Walk at mall
Thursday	30 minutes	Treadmill walking
Friday	30 minutes	Senior walking group
Saturday	45 minutes	Neighborhood walk
Sunday	Rest day	No walking

This provides 150 minutes per week of walking to meet physical activity guidelines for older adults.

Adding Variety

For greater fitness benefits and to avoid boredom, incorporate different types of walking:

Brisk sustained walking – Continuous walking at a moderate-to-fast pace for aerobic endurance.
Interval training – Alternate short bursts of brisk walking with moderate pace recovery intervals.
Walking hills – Add an incline by walking up hills or stairs to build lower body strength.

Walking with weights – Use hand weights or wear a weighted vest for added resistance.
Walking backward – Backward walking engages different muscle groups.

Changing up your walking routine will keep your workouts effective and interesting.

Tracking Progress

Using a fitness tracker watch or pedometer to count your daily steps can help you monitor your progress and stay on track. Simple options like a pedometer watch make it easy to record steps.

Or you can use your smartphone and apps like Google Fit or Apple Health. Activity trackers with heart rate monitoring like a Fitbit provide even more data to optimize your workouts.

Set weekly step count goals and work toward meeting the recommended 10,000 daily steps for older adults. Tracking your progress will keep you motivated.

Getting Started with Walking

It’s easy to get started walking – just put one foot in front of the other! Here are some quick tips for beginning a walking routine:

Get properly fitted walking shoes with cushioning and support.
Start by walking 10-15 minutes at an easy pace and gradually increase.

Walk wherever is convenient – your neighborhood, a park, indoors.
Invite a friend or family member to join you for companionship.
Set goals for time, distance or steps based on your fitness level.

Track your walks to monitor progress and stay motivated.
Focus on good posture and arm swing for maximum benefit.
Stick to a regular schedule such as 30 minutes every morning.

Join a walking group or program to meet new people.
Make sure to drink water before, during and after walking.

The most important thing is to find a walking routine you enjoy so you stick with it. The health benefits will come!

FAQs

Is walking or running better for seniors?

For most older adults, walking is better than running. Walking provides cardiovascular benefits with lower impact on the joints. Seniors should choose the exercise they enjoy and can do consistently. Walking is accessible for people of all fitness levels.

How can seniors make walking easier?

Tips to make walking easier for seniors include using trekking poles or a walker for stability, wearing proper footwear, starting slow and building duration gradually, and walking with a friend or group for support.

What is the best time of day to walk for seniors?

The best time to walk varies by individual. Many seniors find morning walks energizing. Others prefer walking in the afternoon or early evening when temperatures are cooler. Choose a time you can stick with daily when you feel motivated.

Can older adults build muscle from walking?

While walking is not as effective at building muscle as strength training, older adults can still see modest improvements in muscle mass from regular walking. Hills, stairs, and weights challenge muscles further. But combining walking with dedicated strength exercises is optimal.

How do beginners start walking regularly?

For beginners, focus on starting slow. Try walking just 5-10 minutes at first and gradually increasing duration. Walk at a comfortable pace. Stick to flat, even surfaces initially. Make walking a habit by scheduling time daily. Having a goal like steps or a walking buddy can provide motivation.

Conclusion

Walking is one of the best forms of exercise for seniors. It provides cardiovascular, muscle, and bone health benefits with minimal strain on the joints. Aim to walk at least 30 minutes daily or 150 minutes weekly to meet physical activity guidelines for older adults.

Focus on making walking a regular habit. Track your progress using a fitness tracker or pedometer. Join a walking group for companionship and motivation. Walking is a simple, accessible way for older adults to stay active and healthy.