Walking is known as an inexpensive, easy, and highly beneficial form of light physical activity for health. But how far is the ideal distance to cover each day?
It turns out that the recommended number of steps varies based on age and fitness goals.
According to Medical News Today and U.S. Centers for Disease Control and Prevention, here are the recommended distances and ideal step counts by age group.
Children and Adolescents (6-17 Years)
For this age group, children and teens need higher physical activity to support their growth. The U.S. Centers for Disease Control and Prevention (CDC) recommends a minimum of 60 minutes of aerobic activity daily, equivalent to 11,000 to 12,000 steps.
For optimal results, most of this activity should involve moderate to high intensity, such as running or other active sports.
Adults (18-59 Years)
For adults, it's recommended to walk between 8,000 to 10,000 steps each day, or about 6 to 8 kilometers. This activity helps maintain general fitness, including improving muscle strength, flexibility, mood, and sleep quality.
A 2022 study even showed that the more steps taken, the lower the risk of early death from various diseases. Walking at a moderate to high speed for 30-60 minutes has also been proven to reduce mortality risk.
Seniors (60 Years and Above)
For seniors, the recommended distance is slightly lower, about 6,000 to 8,000 steps per day. This amount is considered sufficient to provide significant health benefits, including lowering the risk of early death and preventing cognitive decline.
However, for seniors, it's important to consider individual physical conditions and health. Consulting with a doctor before starting a walking routine can help ensure this activity is safe and appropriate for one's abilities.
Other Health Benefits of Walking
Besides maintaining physical fitness, walking also has various other benefits such as improving muscle strength, increasing joint flexibility, improving blood flow, and helping maintain mental health.
This activity can also help prevent various diseases such as obesity, osteoporosis, and age-related memory decline.
Easy Ways to Increase Steps in a Day
Increasing the number of steps each day can be a challenge, especially for those with busy schedules.
However, there are several easy ways to add steps without drastically changing routines, such as using stairs instead of elevators or escalators, walking during lunch breaks, or using bathrooms or work spaces farther from your desk.
Bonus Tip from the Editorial Team
It's always more fun to walk with someone, so if you can't get any friends or family to join you, you might consider getting a dog (Only get a dog if you have the time to be there for it, not just for walks!) - Alternatively, you could offer to walk your friends' dogs.
