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Walking is the simplest exercise known to humankind; no fancy equipment, no complex routine, just you and your time. It’s a small act with powerful rewards, nurturing both the body and the mind, from boosting heart health to calming the soul. According to the American health agency CDC, adults over the age of 18 are advised to walk around 10,000 steps (approximately 4 kilometres) a day for optimal results. Trainers emphasise that walking, when tailored to suit one’s age and fitness level, can deliver long-term health benefits. There is a general guideline for how long people in different age groups should walk each day, though this can be adjusted depending on individual health and available time. Let’s take a look at how much walking is ideal for each age group. Children (6-17 years) should engage in at least 60 minutes of physical activity daily, which can include walking. Young adults (18-30 years) are recommended to take a brisk walk for 30 to 60 minutes each day. At this age, the body’s energy and muscle strength are at their peak, and walking helps maintain a healthy weight, reduce stress, and support heart health. Adults (31-50 years) should aim for 30 to 45 minutes of brisk walking daily to help manage weight and lower the risk of lifestyle-related diseases. Simple habits such as taking the stairs instead of lifts can also make a difference. Middle-aged adults (51-65 years) should walk briskly for about 30 to 40 minutes a day to boost metabolism and prevent joint problems. A proper warm-up before walking is essential to avoid cramps or injuries. Older adults (66-75 years) benefit from 20 to 30 minutes of walking daily, which enhances heart health and supports mental well-being. Those with chronic conditions can split their walk into two 15-minute sessions after consulting a doctor. For seniors (75 years and above), a gentle 15-20 minute walk each day helps maintain muscle strength, mobility, and independence while easing many of the challenges associated with ageing. Regardless of age, walking with friends or companions provides relaxation and supports emotional well-being, especially for the elderly. However, individuals with chronic health conditions should follow medical advice rather than general guidelines. If you experience any pain or discomfort while walking, consult a trainer or doctor before continuing. When beginning a walking routine, avoid overexertion. Start with short sessions, allow your body to adapt, and gradually increase the duration for the best results.
