What time of day is best for seniors to walk? A study from February 2023 concludes that exercising in the afternoon might be especially beneficial for seniors' longevity.
Walking in the morning can boost energy levels, improve mood, and enhance focus for the day ahead. It may also help regulate sleep patterns and metabolism. Walking in the evening can aid in stress relief and digestion after meals.
7,000-10,000 steps per day for adults aged 18-59 years. 6,000-8,000 steps per day for adults aged 60+ years. 7,500 steps per day for women aged 62-101 years.
Walking for 30 minutes a day or more on most days of the week is a great way to improve or maintain your overall health. If you can't manage 30 minutes a day, remember even short walks more frequently can be beneficial. Walking with others can turn exercise into an enjoyable social occasion.
A study from the Journal of Nutrition and Healthy Aging shows that consuming breakfast before exercise enhances endurance and strength in older adults.
Every week, adults 65 and older need:
At least 150 minutes at moderate intensity. This could be 30 minutes a day, 5 days a week. Or 75 minutes at vigorous intensity. Or an equivalent combination at moderate and vigorous intensity.
Eat a healthy breakfast
Be well fueled going into a workout. Studies suggest that eating or drinking carbohydrates before exercise can help you do better during your workout. And the carbohydrates may allow you to work out for a longer time or at a higher intensity.
Physical activity, such as walking, is important for weight control because it helps you burn calories. If you add 30 minutes of brisk walking to your daily habits, you could burn about 150 more calories a day. Of course, the more you walk and the quicker your pace, the more calories you'll burn.
Younger adults (18-40) benefit from brisk 45-60 minute walks, five days a week. Those aged 40-60 should aim for 30-45 minutes daily at a moderate pace, focusing on joint health. Seniors (60+) should walk 20-30 minutes daily at a comfortable pace for mobility and balance.
“Morning is the ideal time to walk for better sleep and more energy because exposure to morning light triggers a surge of cortisol, the alert hormone, which helps you feel energized,” says certified pediatric and adult sleep consultant Kelly Murray.
If you have a chronic condition that limits your ability to walk comfortably, the NIH recommends seniors aim to walk only about 5,500 steps each day, or an average of two miles. Talk to your doctor or a physical therapist about ways to make this goal more achievable for you.
Adults in their 50s were able to stand on one leg for about 45 seconds, and those in their 70s for 26 seconds. The reason is multifaceted, health experts say.
The research suggests that 6,000-8,000 steps per day can help reduce the risk of all-cause mortality in seniors 60 years or older. No connection was found between the intensity of the steps and how long a person lived. In other words, the intensity of steps wasn't related to whether a person died earlier in life.
Along with Vitamin D, morning walks on an empty stomach can support overall wellness, improve metabolism, enhance mood, and promote better sleep quality. Vitamin D can be obtained through dietary sources such as fatty fish (salmon, mackerel), egg yolks, fortified dairy products, and supplements if required.
If your goal is to boost metabolism and energy for the day, a morning walk might be more beneficial. For relaxation and stress relief, evening walks can be more effective. Consider air quality, temperature, and safety.
The choice between walking outdoors and on a treadmill comes down to personal preference, goals, and lifestyle. While both methods have their own set of benefits, outdoor walking often provides a richer, more varied experience that can lead to greater calorie burn, enhanced motivation, and improved overall well-being.
Based on an average step length of 2 1/2 feet, 10,000 steps is roughly equal to 5 miles. However, due to factors such as your height and walking speed, this number can vary. Online calculators can help determine how many miles you'll cover in 10,000 steps.
Walking for 30 minutes daily has many physical and mental benefits, such as improved heart health, decreased risk of chronic diseases, and better mood. You can walk almost anywhere, and it doesn't require any equipment (other than a pair of supportive shoes).
Can a person lose belly fat by walking? Regular aerobic exercise such as walking may be an effective way to lose belly fat. A 2014 study supports this and concluded that walking could help to burn body fat, including fat around the waist and within the abdominal cavity.
The CDC recommends that adults should aim for 150 minutes of moderate-intensity physical activity per week, or about 20 minutes per day. Depending on your pace, this could mean walking at least one mile per day.
You eat 30 grams of protein within 30 minutes of waking up, followed by 30 minutes of “steady-state cardiovascular exercise.” Eating a protein-filled breakfast in the morning can stave off cravings later, and exercising first thing ensures you get some movement before your day gets going.
Can I Eat Bananas on an Empty Stomach? Absolutely! Bananas provide quick energy due to their natural sugars and are rich in potassium, which supports heart and bone health. They're easy to digest and make for a convenient breakfast option that supports overall health and keeps hunger at bay until lunch.
Should you shower before or after a workout? While it may seem counterintuitive to shower before exercising, it can help warm up your muscles before your pre-workout stretch. Showering after a workout allows you to wash off sweat or dirt while soothing your muscles, which is more beneficial.