How many minutes should you walk every day?

Walking is one of the simplest and most effective forms of exercise, providing many benefits from improving cardiovascular health to mental health. This is an easy, convenient and inexpensive exercise.

The ideal amount of walking per day varies by age, as each age group has different needs and physical abilities.

From 18-30 years old: 30-60 minutes per day

Young people often have higher energy levels and muscle strength, so can walk briskly for 30-60 minutes a day.

Walking during this period is important for weight management, reducing stress and maintaining a healthy cardiovascular system. For young people who work sedentarily, they should take regular breaks and walk to avoid sitting for too long.

From 31-50 years old: 30-45 minutes per day

Adults in this age group can benefit from walking 30-45 minutes a day. Regular walking helps control weight, keep muscles strong, prevent chronic diseases, and clear the mind. Incorporate walking into your daily routine by walking to work, during your lunch break, or taking the stairs.

From 51-65 years old: 30-40 minutes per day

For middle-aged people, 30-40 minutes of walking a day is ideal. In middle age, due to natural changes in the body, people experience a decrease in muscle mass and metabolic rate, so exercise becomes important; Walking helps strengthen bones and flexible joints.

To maintain regularity, middle-aged people can use walking sticks or walk on slightly sloping paths so that the exercise is not too easy but still within the allowable intensity range. This age group also needs to warm up before and relax after walking to avoid injury.

From 66-75 years old: 20-30 minutes per day

Elderly people should walk at a moderate pace for about 20-30 minutes a day. Walking at this age helps older people exercise, maintain balance, avoid diseases related to the cardiovascular system and reduce the risk of falls. Many studies show that regular walking has some effects on improving mood and cognition in elderly patients.

People with chronic diseases or joint problems can divide the activity into two 15-minute sessions to reduce stress. Walking with friends or in a group helps create a social framework and improves morale.

Elderly people: 15-20 minutes per day

Seniors can benefit greatly from walking slowly for 15 to 20 minutes every day. Walking short distances regularly helps keep joints flexible, muscles strong, and balance. Choose flat, safe routes; wear supportive shoes; and carry a cane or other walking aid for people with reduced mobility.

Short walking sessions help seniors avoid exhaustion while improving blood circulation, mood, and overall quality of life.

The optimal amount of daily walking can vary depending on factors such as age, fitness level, health condition and personal goals.

Although general guidelines suggest 20-60 minutes per day, it is essential to make adjustments based on your body’s needs. Some conditions, such as joint problems or chronic illness, may also require adjustment to avoid stress.

Listening to your body is important, if you feel pain or discomfort, modify your routine or rest. In cases of uncertainty, consult a healthcare provider to ensure a safe and effective walking regimen.