Does Walking Really Keep You Healthy as You Age?

You may have heard that you need to walk 10,000 steps a day to stay healthy. But there is good news: there is no magic number of steps you must reach to benefit from walking.

Whether you take a long walk around the neighborhood, walk the dog, work in the garden or simply move around your home, those steps add up. And for older adults, regular movement can be an important part of staying strong, independent and active.

Walking offers many health benefits

Walking is one of the simplest forms of exercise, and you don't need special equipment or a gym membership to do it.

Regular walking can help:

• Keep blood pressure under control

• Maintain a healthy weight

• Improve balance and coordination

• Strengthen your core and other muscles

• Reduce stress and improve your mood

• Help manage diabetes

• Support heart health

• Reduce the risk of developing Type 2 diabetes

• Improve sleep

• Support brain health

• Reduce the risk of dementia

• Help you stay active and independent as you grow older

Walking also can help maintain muscle strength and bone density—especially important as we age. For people using medically supervised weight-loss treatments, physical activity can also help maintain muscle while supporting healthy weight loss.

Do you really need 10,000 steps?

Not necessarily.

The often-mentioned goal of 10,000 steps a day can be useful as a target, but it should not be viewed as a requirement. Research cited by Mayo Clinic indicates that many of the health benefits associated with reaching 10,000 steps occur between about 4,000 and 8,000 steps.

Benefits may continue beyond 10,000 steps, but they begin to level off.

In other words, don't become discouraged if you don't reach 10,000.

Doing more than you normally do can be a meaningful step toward better health.

All your walking counts

You don't have to complete all your walking in one long session.

For example, you might take a 15-minute walk in the morning and another 15-minute walk in the evening. You could walk around your house while doing chores, spend time working in the yard or take several short walks throughout the day.

All of that movement contributes to your daily activity.

This can be especially helpful if a long walk is difficult or tiring. Breaking activity into smaller pieces can make it easier to fit movement into your daily routine.

Start slowly and listen to your body

If you're not currently active, don't feel that you have to make a big change overnight.

Start with a comfortable amount of walking and gradually increase your activity as you become stronger and more comfortable. Pay attention to how your body feels and avoid pushing yourself beyond what is safe for you.

Simple opportunities to add more movement might include:

• Parking a little farther from a store entrance

• Walking around the house while waiting for something to cook

• Taking an extra trip when carrying groceries or packages

• Walking around the yard

• Taking a short walk after a meal

• Walking while talking on the phone

• Taking a few minutes to move during television commercial breaks

Even a few extra minutes of walking each day can be a positive change.

What does a "brisk" walk mean?

You may have heard that walking at a brisk pace provides additional benefits. But brisk means different things to different people.

One simple way to judge your pace is the talk test. During a brisk walk, you should be able to talk, but carrying on a full conversation should require some effort. Your breathing should be noticeably faster, although you don't necessarily need to be gasping for air.

If you can safely walk faster, that's fine. But remember: walking slowly is still better than not walking at all.

The goal isn't to compete with someone else's pace. It's to find a level of activity that is appropriate and safe for you.

Find a way to make walking enjoyable

Walking is more likely to become a regular habit if it is something you enjoy.

Invite a friend or family member to join you. Walk with your dog. Explore a nearby park or shopping center. Listen to music or an audiobook while you walk, if doing so is safe.

You can also use a smartphone, smartwatch or pedometer to keep track of your steps. The best device is simply the one you will actually use. Tracking your activity can provide encouragement and reminders to keep moving.

The most important step is the next one

Don't let a number on a fitness tracker discourage you.

You don't have to walk 10,000 steps every day to benefit from being active. A few extra steps today can be worthwhile, and those small amounts of movement can add up over time.

For older adults, staying active isn't just about exercise. It's about maintaining strength, balance and the ability to keep doing the things you enjoy.

So don't worry about reaching a perfect number. Put on your shoes, take a safe walk and keep moving—one step at a time.