How many steps per day at 50 years old?

As we approach our fifties, we tend to worry more about our health. Questions about Questions about physical activity abound, particularly about brisk walking, presented as a simple and accessible activity to stay in shape. So, how many steps should you really walk after 50? We take stock with Catherine Kabani, doctor of the French Hiking Federation

You have probably already been advised to walk at least 10,000 steps per day? At the risk of surprising you, this recommendation has not no medical basis. As our specialist explains, this is a marketing recommendation popularized in the 1960s by the sale of a Japanese pedometer.

At age 50, it is generally advisable to aim for between 6,000 and 10,000 steps per day to stay healthy, especially if you're just starting to get moving. “Several studies have shown that 6,000 to 7,000 calories already provides significant health benefits, especially in older or less active people,” she says.

Note: on average, walking is considered “active” – ​​and therefore more effective – from 6 km/h. But for a very sedentary person over 50, an average of 3 km/h will do just as well, notes the expert, who indicates that any step is good to take !

Walking is particularly recommended because it easily adapts to physical changes related to age.

As you know, the risk of cardiovascular diseases increases with age. Regular walking helps reduce this risk by improving blood circulationin lowering blood pressure and in strengthening the heart. Moderate physical activity such as walking can thus reduce the risks of developing heart disease!

After age 50, loss of muscle mass and bone density becomes a major concern, increasing the risk of fractures and osteoporosis. As an impact sport, walking stimulates muscle and bone cells, which helps slow down this degeneration. It also helps maintain strength and endurance, essential for daily activities and independence.

Aging is often accompanied by an increased risk of chronic diseases such as type 2 diabetes, hypertension Or arthritis. Regular walking can not only prevent these conditions from occurring, but also help manage them. For example, it improves insulin sensitivity and promotes better glucose management, which is crucial for people with diabetes or those at risk.

Walking helps improve balance, coordination and stability, thus reducing the risk of falls. These are unfortunately more and more frequent as we age and can be the cause of serious injuries. Walking on varied surfaces or hiking can strengthen the stabilizing muscles and improve proprioception (the perception of the position of one's body in space).

The risk of cognitive decline and dementia inevitably increases with age. Regular walking stimulates blood flow to the brain, thus promoting neurogenesis (the creation of new brain cells) and helping to preserve cognitive functions. In addition, walking outdoors and in natural environments is particularly beneficial for reduce stress, anxiety and depressive symptomsmore common after the age of fifty.

Sleep problems are sometimes more common with age… And poor quality sleep can affect overall health. Walking regularly helps regulate sleep-wake cycles by promoting healthy fatigue, which contributes to more restful sleep. Exposure to natural light can also help regulate the body clock.

Walking can also be a vector of socializationespecially when practiced in groups or in walking clubs. The feeling of belonging to a group, conviviality and sharing a pleasant physical activity contribute to better emotional well-being, particularly important to counteract loneliness and social isolation which can be more marked after the age of fifty.

Metabolism tends to slow down with age, making weight management more difficult. Walking is a moderate but effective activity to burn some calories and maintain a healthy weight. This reduces the risk of comorbidities associated with overweight and obesity, such as cardiovascular disease, diabetes and certain cancers.

In summary, walking plays a vital role in maintaining physical, mental and emotional health at a time in life when the body and mind begin to show signs of aging. By incorporating walking into your daily routine, it is possible to counteract the effects of agingto improve their quality of life and preserve their autonomy for as long as possible.

What are the benefits of active walking for seniors?

What are the benefits of active walking for seniors?

Dr. Kabani is adamant: “It's better to adjust your goals based on your abilities, your specific needs and your medical condition, rather than blindly aiming for 10,000 steps per day.” As we age, our bodies undergo changes that can affect our mobility, endurance and ability to move comfortably. Joint problems, chronic illness, or even just a drop in energy can make a walking goal seem too ambitious or even counterproductive. That's why it's essential to know your limits and not to push beyond what the body can tolerate.

Those who are resuming physical activity after a period of inactivity, or who suffer from specific health conditions, should take precautions. “Walking 3,000 to 4,000 steps per day can already bring significant benefits to their health. And once this pace becomes comfortable, it is possible to gradually increase the number of steps, aiming for intermediate levels such as 5,000 to 7,000 steps,” advises the expert.

Please note: pain, excessive shortness of breath, and unusual tiredness indicate that it is time to slow down. Walking should remain an enjoyable activity, not a painful constraint. If joint or muscle pain develops, it may be necessary to reduce the duration or intensity of walks, or to consult a health professional to assess the situation.

If walking becomes too difficult or painful, low-impact alternatives such as swimming, aquagym, cycling, gentle gym, Pilates or even yoga Soft can help you stay active while avoiding injuries.

• Set realistic goals. Start with a number of steps that seems achievable to you and gradually increase this number according to your abilities and constraints.
• Identify your motivation. This will help you persevere, even when things get tough. Take the time to think about the benefits you will get from achieving your goals.
• Use a pedometer or app. Tracking your steps with a pedometer, smartwatch, or smartphone app can help motivate you to reach your goals. It allows you to visualize your progress and stay motivated!
• Make walking part of your daily routine. Look for opportunities to walk morelike taking the stairs instead of the elevator, or taking a walk on your lunch break.
• Don't walk alone. Find a walking partner can make the activity more enjoyable and help you stay engaged. You can also encourage each other to achieve your goals.
• Plan regular walks. Incorporate walks into your schedule, whether in the morning, during your lunch break, or in the evening. Having a set schedule can help you stay consistent.
• Celebrate your successes ! Every time you reach your step goal, take a moment to mark the occasion. It can be as simple as treating yourself or sharing your success with friends.
• Stay flexible and adjust your goals. Don't get discouraged if you don't consistently achieve your goal. Analyze what may have held you back and adjust your plans for the next day.

In conclusion, people in their fifties should set a goal of 7,000 to 10,000 steps per day. However, they should be particularly attentive to their feelings and adapt their goals according to their abilities. “By integrating walking into your daily life, not only will you improve your physical condition, but you will also benefit from a general well-being boostl. So, put on your shoes and go take on your streets!” recommends Dr. Kabani.