As we age, our bodies undergo a series of changes that can impact our health and fitness goals. One of the most important elements of a healthy lifestyle is keeping active and getting enough exercise. But what happens as we age and our bodies change? How does this affect our daily step goals and overall health? In this article, we explore the changes that occur as we age and how to adjust our daily step goals to stay healthy and active in our advancing years.
Consumer Reports has found that taking 10,000 steps a day is not a hard and fast rule for maintaining good health. Research has shown that as people age, they may be able to take fewer steps and still get serious benefits. Amanda Paluch, a physical activity researcher and assistant professor of kinesiology at the University of Massachusetts Amherst, states that there is no single magic number. One large analysis of research published in the journal Lancet Public Health found that the risk of premature death decreases as daily step counts increase. People who took about 5,800 steps a day had a 40% lower risk of premature death compared to those who took the fewest steps, which was about 3,600 a day. If a person is over age 60, they may be able to cut a 10,000-step goal by almost half and still stay healthy. Getting in your steps, even well below 10,000, may have other benefits, such as reducing the risk of dementia, diabetes, sleep apnea, reflux, depression, and obesity.
Each decade may require fewer steps per day to create a physiological response that could lead to health benefits. For example, the point of diminishing returns came at 6,000 to 8,000 steps for those over age 60, but younger adults didn’t get substantial benefits beyond 8,000 to 10,000 steps. There is no minimum number of steps needed to boost your health. Paluch suggests that “each increase of 1,000 to 2,000 steps can lead to health benefits, particularly for those starting at lower activity levels”.
To determine your step goal, start by quantifying how many steps you get in a typical week, using a pedometer or phone. Then increase your daily average by 500 to 1,000 steps. Once you can reach that new number regularly for a week, add another 500 to 1,000 steps. Keep increasing your daily steps until you’re in the range of 6,000 to 8,000 steps if you’re 60 or older, or 8,000 to 10,000 if you’re younger.
Physical activity researcher and emeritus professor at the University of Tennessee at Knoxville, David R. Bassett, says, “Do what you feel that you are capable of doing. As long as you’re moving, you’re reaping some benefits”. If a person feels like they can do more, they should go for it, but they shouldn’t worry if they can’t hit a certain target.
Consumer Reports is an independent, nonprofit organization that works side by side with consumers to create a fairer, safer, and healthier world. CR does not endorse products or services and does not accept advertising.
In conclusion, it’s important to remember that as we age, our bodies change and our daily step goals may need to be adjusted. While it’s tempting to compare ourselves to others or set unrealistic goals, it’s essential to listen to our bodies and make adjustments as necessary. Whether it’s through walking, running, or other forms of exercise, staying active as we age can improve our health and overall well-being. So go ahead and take that extra step today, because every little bit counts towards a healthier you!
