Step count goal questioned for seniors

Dr. Catherine Kabani, a federal doctor at the French Federation of Walking, says the commonly suggested goal of 10,000 steps per day for older adults may not be necessary. She explains that no specific number of steps is required to remain healthy after the age of 70.

Walking benefits for older adults

Walking is considered beneficial for older adults because it is simple, accessible, and easy to incorporate into daily life. It helps maintain muscle strength, heart health, and endurance, which support mobility, independence, and the prevention of chronic diseases.

Importance of realistic activity levels

Dr. Kabani emphasizes that the key is to stay active and choose a level of activity that matches one's lifestyle and physical condition. She warns that setting overly ambitious goals, like 10,000 steps per day, may be unrealistic and could lead to fatigue, pain, or discouragement.

Strategies to increase daily movement

To incorporate more movement, people can walk short distances, get off public transport earlier, take the stairs when safe, use gardening or shopping as physical activity, and take short walks after meals. Varying routes and spreading activity throughout the day is also encouraged.

Complementing walking with strength training

While walking is beneficial, it may not be enough to maintain muscle strength. Dr. Kabani recommends adding muscle strengthening and balance exercises after the age of 65 to stay mobile and reduce the risk of falling. These can include chair stands, leg lifts, safe stair climbing, and gentle gymnastics.

Assessing personal activity capacity

Dr. Kabani suggests individuals assess their current activity level by considering how many steps they walk, whether they can take more steps, and if they can do this regularly without excessive fatigue. A positive answer to these questions is a good starting point for increasing activity.