Upon entering middle age, health maintenance gradually becomes the daily focus of many individuals, especially as age increases, selecting appropriate health preservation methods becomes more crucial. Exercise, as a widely popular health preservation method, offers a variety that caters to different age groups. For those over 60 years old, walking becomes the preferred choice due to its gentle nature, consistently engaging in walking can indeed bring positive health effects.
A study published in “Nature Medicine” revealed the close relationship between walking and health. Conducted by a team from Vanderbilt University in the United States, the analysis of 6042 individuals showed that groups with higher daily step counts had lower risks of various diseases, including obesity, severe depression, gastroesophageal reflux disease, obstructive sleep apnea, type 2 diabetes, and neurological symptoms, among others. The study also emphasized that a faster walking pace can further enhance these health benefits.
For the elderly, walking not only assists in weight management and maintaining an ideal physique but also positively impacts cardiovascular function, lung capacity, and the immune system. It aids in disease prevention, enhances mental health, and the relaxed mood during walking contributes to emotional regulation.
However, some elderly individuals reported feeling a decline in their physical condition after persisting in walking. This is usually not due to walking itself but rather improper walking methods or excessive exercise, such as incorrect walking posture, too fast pace, lack of necessary warm-up and stretching, and neglecting walking restrictions under certain health conditions, especially for seniors with bone issues or diabetes, an unreasonable walking plan may have adverse effects.
Therefore, following the national health guidelines recommendation, it is advisable for older adults to aim for around 5000 steps per walk, but this is not an absolute standard. The key is to adjust according to individual circumstances to ensure a comfortable and pleasant exercise experience, making walking a truly health-promoting activity. All exercises should be done moderately and scientifically, striking the right balance is crucial for reaping true health benefits.
