Walking is a highly effective, low-impact exercise that is suitable for people of all ages and can help in weight loss if done consistently. It is a universal type of exercise that requires no equipment, and can be adapted for any age group, making it a good option for weight loss. However, your speed, intensity and minutes of walking are related to your age. Here is how many minutes you should walk according to your age:
Walking for adults
According to Dr Amit Chhabra, Senior Consultant, Endocrinology, Yashoda Super Speciality Hospital, Kaushambi, “Young people aged 18 to 40 years should walk briskly for 45 to 60 minutes five days a week. This length promotes heart health, boosts metabolism and burns calories more efficiently. For younger people under the age of 40, walking at a brisk pace and aiming for more steps (such as 10,000 steps) can lead to calorie burn and weight loss.”
Walking for people over 40
Metabolism slows down in the 40s and 50s and other aspects such as joint health and stamina become more important. This age group can benefit from a daily walk of 30 to 45 minutes at a moderate pace. Strength workouts or walking on varying terrain such as slopes or trails can enhance the benefits. During these years, maintaining joint health becomes a major issue; therefore, it is important to wear appropriate footwear and walk on level surfaces.
Walking for people over 60
The goal for seniors over the age of 60 is to maintain mobility and balance in addition to losing weight. A regular 20 to 30-minute walk at a steady, comfortable pace is ideal. To avoid injuries, it is important to maintain proper posture and avoid excessive exercise. Walking is still a safe and effective strategy for people over 60 to stay active and control their weight. 20 to 30 minutes of walking each day, divided into two sessions if needed, will help reduce fatigue, as well as boost cardiovascular health and muscle strength. Walking in short bursts or with a supportive companion can help make the experience more enjoyable and safer. “Whatever your age, it is important to combine walking with a balanced diet to achieve weight loss and overall health,” said Dr Rahul, senior consultant, endocrinology, Yashoda Super Speciality Hospital, Kaushambi.
Walking for weight loss works best when it is taken up thoughtfully, with proper hydration and adequate rest. The most important thing is to include walking in your daily routine, regardless of age.