How much should we walk according to age? Image Credit source: Getty Images
Walking is considered to be the easiest and most effective way to stay fit in today’s busy life. But do you know that everyone’s walking distance depends on their age and health. Yes, experts and studies say that the ideal walking distance depends on the age, health condition and physical capacity of each person. From children to the elderly, everyone may have different standards of walking.
Actually, taking a daily walk can solve many body problems. Like it helps in controlling weight. Rather, it also plays an important role in keeping the heart healthy, balancing blood sugar and reducing mental stress. In such a situation, if you also want to take a walk to keep yourself fit, then let us know who should walk how many kilometers?
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Who should walk how many kilometers?
In simple language, there is no fixed rule as to how many kilometers a person of any age should walk daily. But guidelines from the World Health Organization (WHO) and the US health agency CDC suggest that adults aged 18 to 64 should do at least 150 minutes of moderate-paced physical activity every week, while the same target has been set for people aged 65 and older. If this is converted into walking, then a person walking at a normal pace can achieve this target by walking about 3 to 5 kilometers every day.
What are the rules for kids and Teigen?
At least 60 minutes of physical activity daily is recommended for children and teens (517 years). People above 65 years of age should also do balance and muscle strengthening activities along with walking, so that the risk of falling and injury can be reduced.
What are the benefits of taking a walk?
Helpful in burning calories- According to Healthline, taking a daily walk helps in burning calories. If calories are burnt then weight is reduced. However, how quickly and how much calories are being burnt depends on walking speed, kilometers and weight.
Beneficial for heart health- Heart health can also be improved by taking a walk. This keeps blood pressure under control. That is, as you increase the time or distance of daily walking, the risk of getting heart disease reduces.
Keep blood sugar low- Even a short walk after eating can help in reducing blood sugar. A 2022 study found that standing intermittently throughout the day and taking a short walk helps in maintaining better blood sugar levels which increase after meals.
Reduce joint pain- Walking helps protect your joints, especially knees. It strengthens the muscles supporting the joints and helps the joints function better. Apart from this, walking can also be beneficial for people suffering from arthritis.
Increases immunity- Taking a daily walk can reduce the risk of cold, flu and other diseases. A study conducted in 2018 found that regular exercise boosts immunity and increases the power to fight infections.
