Regardless of age, activity remains a necessity for health. In fact, it reduces a sedentary lifestyle and associated vascular risks. For seniors over 60, walking is the best activity to improve health. However, how many steps should you take per day to stay fit? We will answer you!
Practice a physical activity or sports every day contributes to the prevention of certain diseases and promotes the maintenance of the good physical conditionand at the same time helps to fight against a sedentary life, one of the bad habits that make you old. A recommendation also valid for over 60 years, but with a specific intensity. Activities such as cycling, swimming or even tennis promote long-term effort with a intensity medium, which improves the functioning of certain organs. However, between i sports activities Recommended for the elderly, walking is one of those with the most health benefits.
Physical activity: here is the number of daily steps to take after 60?
10,000 steps per day?
To be in Good healthyou should take 10,000 steps per day. But according to whom? Indeed, this bar of 10,000 steps is not a official recommendation of the Health Organization. This is a recommendation that dates back to 1964. Yamasa Corporation, a Japanese company, had launched, for the Olympic Games, a pedometer which bore the name Manpo-kei with the slogan We walk 10,000 steps a day. So it was collected all over the world. Even today, this recommendation is widely shared.
The exact number of steps according to WHO
In March 2022, an article published in The Lancetshowed that the protective effect of this bar of 10,000 steps per day is not the same before and after 60 years. The article is a meta-analysis on the relationship between the number of steps per day and mortality individuals over 18 years of age. There is that if the advice taking between 8,000 and 10,000 steps per day for those under 60 helps limit the risk of certain diseases and improve life expectancy it is possible that 6,000 to 8,000 steps per day is enough for the elderly, reports They have females.
For the less sporty
According to the World Health Organization, after 60 years, walking an hour a day is enough to maintain a good physical condition. However, for seniors less sportsmenthe recommended minimum number of steps is 4,400 per day, or a walk of 2.5 and 3 km per day. In general, the elderly people they are encouraged to average between 4,400 and 7,500 steps per day. For the most motivated, the ideal is to manage to take between 6,000 and 8,000 steps a day. It is also essential to respect the recommended duration for your daily physical activity.
The benefits of walking for the over 60s
Decrease in mortality and certain diseases
Walking, in the long run, helps maintain your physical condition. In addition, it contributes to the reduction of mortality. It has been proven that the mortality rate East weak in people who, throughout the week, respect the number of steps recommended by the WHO. However, among the elderly who walk 2,700 steps per day, mortality is higher. In addition to reducing mortality, walking helps to reduce it tension and diabetes, protects against cardiovascular disease and prevents the risk of developing certain common cancers among the elderly.
Positive effects on memory
Whether it’s walking or another sport, physical activity for the elderly has a positive effect on memory. In the same way, walking guarantees well muscle maintenance and solidifies the bones. Walking promotes the release of hormones called endorphins which acts as natural antidepressants. According to data from the Considered, “Only 5% of adults get enough physical activity to be protective”.
According to a neurologist
Walking is a sport practice that guarantees many benefits. Therefore, it can be adopted by everyone. According to the explanation of Professor Amarenco, in the columns of The actual womannot everyone can fulfill it with intense physical activity, because of knee problem or from behind, from a overweight or because of age. And walking is one of the substitutes to offer. However, it is essential to remember that the number of daily steps varies according to age.