For years medical experts have recommended walking as an exercise that can help seniors age healthfully. The low-impact workout can enhance the lives of seasoned adults in many different ways. And because it’s free and available to everyone, there aren’t many reasons not to add more steps to your daily routine.
A study done at Rutgers University showed that the percentage of Blacks achieving physical activity guidelines was low and continued to decrease further with age. The highest amount of exercise was seen in the youngest in our community and started to decrease steadily from age 15 to age 65 and beyond.
How many steps should you walk?
In a 2023 international study, researchers from the Netherlands, Spain, and the U.S. examined data from 12 studies involving a total of more than 111,000 participants. Among their findings:
- 2,500 daily steps is about the point at which the risk of death was significantly reduced (by 8%), when compared to 2,000 daily steps.
- 2,700 daily steps is about the point at which the risk of both fatal and nonfatal cardiovascular disease events like heart attack and stroke was significantly reduced (by 11%), when compared to 2,000 daily steps.
- 7,000 daily steps, roughly, is the optimal number for those looking to reduce their risk of both fatal and nonfatal cardiovascular disease events (51% reduction).
- 9,000 daily steps, roughly, is the optimal number for those looking to reduce their risk of death from any cause (60% reduction).
- Each 1,000 additional daily steps, or about 10 minutes of walking, will reduce your risk of death to some extent, though not in predictable intervals.
- Each additional 500 daily steps, or about five minutes of walking, will improve the health of those with low levels of physical activity.
According to popular wisdom, 10,000 is the ideal number of steps to net per day. The advice originated from Japan in the 1960s, the study’s authors wrote, but there’s no data to back it up.
Other studies have offered similar recommendations, including:
- 4,000 daily steps to significantly reduce the chance of death, according to an August 2023 study
- 8,000 to 9,000 daily steps to reduce the risk of common diseases like diabetes, hypertension, sleep apnea, GERD, depression, and obesity, according to an October 2022 study
- 4,400 daily steps to reduce risk of death by 41% when compared to 2,700 steps per day, with no further significant risk reduction after 7,500 steps, according to a May 2019 study
Do you sit too much?
Folks in this country on average walk 3,000 to 4,000 steps per day, or roughly 1.5 to 2 miles, according to experts at the Mayo Clinic. Those who take less than 5,000 steps a day are considered sedentary, according to researchers at Vanderbilt University.
How to track your steps
The easiest way to keep track of your daily steps is to download a step counter app, most of which work by using the built-in GPS on your cell phone. Step counter apps work as pedometers, and are perfect for any fitness level, whether you’re walking to lose weight or just trying to get to 10,000 steps a day. It’s important to keep in mind that these pedometer apps aren’t always as accurate as wearable fitness bands, and they can’t monitor heart rate.
If you are old school and prefer just a run-of-the-mill pedometer without the fancy bells and whistles, try one from Neskla. The 3D pedometer is a simple step counter that comes with a lanyard or clip, and a battery that lasts up to a year (Amazon, $15.99).
Here a a few step counter apps we recommend to download:
- Pacer–the free version works as a pedometer, you can always upgrade for $30 for iOS or Android
- Fitbit–you don’t need a Fitbit tracker to use the free app; the app also allows you to log your food and hydration, iOS or Android
- GoogleFit–this free app was developed by Google in a collaboration with the American Heart Association; in addition to tracking steps, it monitors all of your physical activity and lets you set fitness goals, iOS or Android
Get cracking!
Staying motivated to get on the good foot daily ain’t easy! But here are some tips on how to get to stepping and keep it up!
- Walk with a family member or friend–Walking with someone whose company you enjoy is not only fun, but you can motivate each other to keep it moving.
- Add some variety–Try walking in different settings like parks, your neighborhood, or shopping malls.
- Set simple goals–Setting simple goals are key to turning your fitness intentions into a lifestyle change. Don’t leave yourself room for sorry excuses. Once you establish a routine and feel comfortable with your initial goal, gradually increase the intensity or duration of your walks.
- Walk instead of ride–Whenever possible, let your feet transport you instead of relying on a car or public transportation for short distances. Choose to walk to your daily errands or commuting routine.
Finally, always listen to your body, let it guide you to avoid overexertion.