Can Walking Really Extend Your Life? How Should Seniors Walk for Health After 60?

Can Walking Really Extend Your Life? How Should Seniors Walk for Health After 60?Lao Liu was diagnosed with slightly elevated blood sugar two years ago after suddenly collapsing. Initially, the doctor did not prescribe medication but advised him to manage his blood sugar levels through lifestyle changes

Can Walking Really Extend Your Life? How Should Seniors Walk for Health After 60?

Lao Liu was diagnosed with slightly elevated blood sugar two years ago after suddenly collapsing. Initially, the doctor did not prescribe medication but advised him to manage his blood sugar levels through lifestyle changes. He stumbled upon an article claiming that "walking 10,000 steps a day keeps diseases away." Lao Liu felt he had found the secret to health and began walking 10,000 steps daily. His blood sugar did indeed stabilize. However, over the past year, he experienced sharp pain in his knees every time he walked home, requiring him to sit for a long time to recover. This condition worsened. Six months ago, he realized he could no longer walk as fast as before, and his knee joints would make a noticeable crunching sound when he squatted. He finally decided to see a doctor, and the results were shocking his knee joints had suffered severe wear and tear due to excessive activity, progressing to stage 4 osteoarthritis. He would need a joint replacement surgery to resolve the issue. Lao Liu couldnt help but wonder if his excessive walking was the culprit after all. After all, the saying goes, "Elderly people should stay active." So, is walking really suitable for seniors?

I. Should Seniors Walk More? Is Walking 10,000 Steps a Day Good or Bad?

• In recent years, "walking 10,000 steps a day" has become a health standard for many, but is this really the case? A study published in The Lancet Public Health found that people who walk faster live an average of 15-20 years longer than those who walk slower. However, not everyone is suitable for blindly pursuing step counts.

As we age, our bodily functions decline, and our joints and bones weaken. Long-term excessive walking can lead to excessive joint wear and tear, which is detrimental to health.

• To address this, a research team led by Dr. Amanda E. Paluch from the University of Massachusetts Amherst conducted a study published in The Lancet Public Health. The results showed that the higher the daily step count, the lower the all-cause mortality rate across different age groups, but it plateaus after reaching a certain threshold.

The study also identified optimal step count thresholds: For those aged 60 and above, walking 6,000-8,000 steps daily is healthier; for those under 60, the optimal number is 8,000-10,000 steps, with no additional benefits beyond that. Therefore, there is no need to deliberately maximize step count; moderate walking is the best choice.

II. Walking is a "Prescription" for Longevity! 5 Benefits Automatically Follow

• Public Health and Preventive Medicine conducted a study on individuals who have consistently engaged in walking for a long period, revealing significant benefits even for older adults. These benefits mainly manifest in five aspects:

1. Preventing Osteoporosis: Walking requires the activation of various joint and muscle strength, which can stimulate muscle strength, maintain bone mass and joint stability, thereby reducing the risk of osteoporosis.

2. Improving Cardiovascular Health: Walking strengthens the lower limbs of seniors while also improving lower limb venous blood circulation, enhancing cardiopulmonary function, promoting overall cardiovascular health, and reducing the risk of cardiovascular disease mortality.

3. Lowering Cancer Risk: Multiple studies have shown that consistently walking daily can reduce the risk of developing various cancers. A study from the Harvard School of Public Health revealed that walking 1 hour daily can decrease the risk of colorectal cancer by 50%.

4. Enhancing Cognitive Function: Proceedings of the National Academy of Sciences points out that engaging in at least three walking sessions per week, each exceeding 40 minutes, can stimulate a 2% increase in the hippocampus of seniors, reducing the risk of cognitive decline due to aging.

5. Balancing Weight: Regular walking can prevent excessive fat accumulation, reducing obesity rates in seniors, and minimizing health risks associated with being overweight. Studies show that walking is more suitable for weight control than high-intensity activities.

III. 4 Tips from Doctors for Seniors Walking After 60

While walking offers numerous health benefits, it should not be done without consideration. To walk correctly, keep these four points in mind:

1. Control Speed: Everyone walks at different speeds, but walking too fast can increase the burden on the heart and lungs and even affect joint function. If you experience discomfort while walking or cannot maintain it for long, it might be a sign from your body to slow down. It is recommended to walk at a steady pace based on your usual speed and also manage your step count.

2. Maintain Proper Posture: As we age, bone calcium levels decrease, and many seniors experience degenerative symptoms in their joints and bones. Not paying attention to posture correction during walking can easily lead to body posture changes, such as stooping, and even spinal deformities. Therefore, always pay attention to whether you are stooping or hunched over.

3. Pay Attention to Time: It is generally not recommended to walk immediately after meals as blood concentrates in the digestive system, and exercise after meals can lead to indigestion. Additionally, avoid walking within 2 hours before bedtime as it can affect sleep quality. It is recommended to choose between 4-5 PM, when your body is in a better functional state and less prone to accidents.

4. Maintain Frequency: Experts suggest maintaining a walking frequency of at least 5 times per week, with each session lasting at least 30 minutes, and covering a distance exceeding 3,000 meters. You can adjust this based on your personal situation; avoid overly intense activity.

In summary, to walk healthily, dont ignore the above precautions. Especially as you age, be more cautious with walking exercise and adjust your step count based on your individual circumstances to avoid unnecessary harm to your body due to blindly following trends.

References:

• [1] Walking is "Longevity Medicine" with New Evidence! This Way of Walking Can Extend Life by 6 Years, Many People are Wrong!. Health Times. 2024-02-05.

• [2] Those Who Walk Fast vs. Those Who Walk Slow, Who Lives Longer? Study: A 15-Year Life Span Difference!. Chinese Journal of Practical Internal Medicine. 2023-04-19.

• [3] People Who Walk 8,000 Steps a Day, What Happens to Them? Remember These 6 Points to Avoid Knee Injury While Walking | Daily Health. Xinhua Daily Telegraph. 2023-09-14.

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