Walking needs no gym, no special skills and very little equipment. It is gentle on the joints for most people, and it fits easily into a day. For adults over 60, regular walking is linked with stronger muscles and bones, better balance, a healthier heart, better sleep and a brighter mood.
How much walking to aim for
The US Physical Activity Guidelines suggest that older adults get at least 150 minutes a week of moderate aerobic activity, such as brisk walking. That works out to about 30 minutes on five days. The guidelines also recommend muscle-strengthening activities on two or more days a week and activities that improve balance.
If 150 minutes sounds like a lot, remember that any amount of activity is better than none. Three 10-minute walks count the same as one 30-minute walk.
Starting safely
If you have not been active, have a heart or lung condition, or have had recent surgery or falls, talk with your doctor before you start. Ask what level of activity is right for you and whether there are any warning signs to watch for.
Then:
- Start small. Walk for 5 to 10 minutes at an easy pace on most days.
- Add a few minutes each week. Small increases are easier on your body and easier to stick with.
- Warm up and cool down. Walk slowly for the first and last few minutes.
Finding the right pace
Moderate activity means you are breathing harder than usual but can still hold a conversation. This is called the talk test:
- If you can talk but not sing, you are at a moderate pace.
- If you can only say a few words before pausing for breath, slow down.
- If you can sing easily, you can try walking a little faster.
What you need
- Supportive shoes with good cushioning, a firm heel and a non-slip sole. Replace them when the tread wears down.
- Comfortable layers you can remove as you warm up.
- Water, especially on warm days.
- A phone or ID with an emergency contact.
- A walking stick or poles, if your balance is unsteady. A physical therapist can help you choose and use one.
Choosing safe routes
Look for well-lit paths with even surfaces, places to rest and restrooms. Parks, walking tracks and paved trails are good options. Many shopping malls open early for walkers, which is useful in very hot, cold or icy weather. Walk facing traffic where there are no sidewalks, and wear bright or reflective clothing near roads.
Staying with it
- Walk with others. A friend, neighbor or walking group gives you company and a reason to show up.
- Make it a routine. Walk at the same time each day, such as after breakfast.
- Track your progress. Write down your minutes, or use a simple step counter or phone app.
- Mix it up. Try new routes, nature trails or walking to run an errand.
- Be kind to yourself. If you miss a few days, start again at a comfortable level.
Adding strength and balance
Walking is a great base, but it does not cover everything your body needs. Pair it with strength exercises twice a week and simple balance practice. Read strength training after 65 and balance exercises you can do at home for easy ways to start.
