As age increases, physical condition gradually declines, and various health problems arise one after another. Therefore, many people choose to exercise to strengthen their bodies, improve immunity. Walking, as a universally applicable exercise method, is particularly favored by the elderly, and even those with limited mobility can walk slowly to maintain physical vitality. However, some elderly people, in pursuit of better exercise results, often overwalk and end up harming their bodies.
For example, Aunt Wang in her sixties, after retiring, often goes for long walks with friends, lasting two to three hours each time until exhausted. They believe this exercise method is quite effective. Unfortunately, not long after, Aunt Wang felt weakness in her legs, joint stiffness, and swelling. Upon examination, she was found to have arthritis, but fortunately, she recovered with timely treatment.
In fact, cases like Aunt Wang’s, where health problems are caused by excessive walking, are not uncommon. Although walking is an effective exercise method, it must be kept within a reasonable range.
So, how much walking is considered healthy? The basic daily step count for adults should be around 4000 steps, and if you want to improve your fitness, you can increase it to 7000 steps. However, for elderly people over 60, it is recommended to adjust the step count to 3000 to 5000 steps, and pay attention to walking posture, speed, and intensity, keeping your head up and chest out, walking at a speed of 120 to 140 steps per minute for about 30 to 50 minutes, accumulating about 150 minutes per week.
Walking not only helps the elderly maintain agility in their legs and feet, delay joint aging, but also promotes cardiovascular health in middle-aged and elderly people, prevents fatty liver, and regulates blood lipids. In addition, studies have shown that walking speed is associated with longevity. People who walk at a speed of about 2.8 kilometers per hour have a normal life expectancy, while those who can reach 3.6 kilometers per hour may enjoy a longer life. This is because walking stimulates the coordinated work of multiple body systems, such as the nervous system, blood vessels, and bones, so walking speed indirectly reflects health status.
Therefore, it is encouraged for everyone to incorporate a habit of daily walking, while also paying attention to controlling the number of steps to suit individual physical abilities, in order to achieve real health benefits.
