How Much Walking Is Enough After 65? What the Guidelines Say
Walking is one of the easiest ways to stay active. Here is what federal guidelines suggest, how to build up gradually, and how to make walks more enjoyable.
The short version
- Guidelines suggest about 150 minutes of moderate activity a week, which can be broken into short walks.
- Any increase in daily steps can be worthwhile, especially if you are starting from very little.
- Supportive shoes, safe routes and a walking buddy make walking easier to keep up.
In this guide
Walking is free, needs no special equipment and can be done almost anywhere. For many older adults it is the backbone of an active lifestyle. But how much walking is actually enough?
What the guidelines recommend
The Physical Activity Guidelines for Americans suggest that adults, including older adults, aim for at least 150 minutes of moderate-intensity aerobic activity each week. That works out to about 30 minutes on five days, but it can be split up however suits you, such as three 10-minute walks a day.
"Moderate intensity" means you are breathing harder than usual but can still hold a conversation. If you can sing comfortably, you can probably pick up the pace a little. If you cannot speak in full sentences, slow down.
The guidelines also note that older adults should be as physically active as their abilities and conditions allow. If 150 minutes is not realistic right now, any increase from where you are today is a step in the right direction.
What about 10,000 steps?
The 10,000-step goal is popular, but it did not come from medical guidelines. Research on step counts in older adults has found benefits at lower numbers too. Rather than chasing a specific figure, a practical approach is to find your current daily average and try adding 500 to 1,000 steps a day for a couple of weeks before increasing again.
How to build up gradually
- Start where you are. If you currently walk 10 minutes a day, try 12 or 15 next week.
- Add a little pace. Once the time feels comfortable, include a few minutes at a brisker pace.
- Mix in hills or stairs when you feel ready, holding a handrail where available.
- Rest when you need to. Taking a break on a bench is perfectly fine.
Make walking safer
- Choose good shoes. Look for a supportive heel, cushioning and a non-slip sole. Replace shoes when the tread wears down.
- Pick safe routes. Well-lit sidewalks, park paths, school tracks and shopping malls (many open early for walkers) are good options.
- Dress for the weather. Wear layers in cold weather and light, breathable clothing in the heat. Walk in the cooler parts of the day during summer.
- Carry your phone and identification, and let someone know your route if you walk alone.
- Stay hydrated, especially in warm weather.
- Use a cane or walking poles if your doctor or physical therapist recommends them. They can add stability on uneven ground.
Make it enjoyable
People tend to keep up activities they like. A few ideas:
- Walk with a friend, neighbor or family member and turn it into social time.
- Join a walking group through a senior center, library or local park department.
- Listen to music, a podcast or an audiobook.
- Explore a new neighborhood, botanical garden or nature trail.
- Walk a dog. If you do not have one, local shelters sometimes welcome volunteer dog walkers.
When to check with your doctor
Talk with your doctor before increasing your activity if you have a heart or lung condition, diabetes, joint problems or have been inactive for a long time. Stop and seek medical attention if you experience chest pain, severe shortness of breath, dizziness or unusual pain while walking.
Walking will not solve every health concern, but as part of a balanced routine that includes strength and balance exercises, it is one of the simplest habits to start today.
