Trainer Shares a Simple Walking Routine to Boost Heart Health and Longevity for Men Over 60
Today might be April Fool's Day, but more importantly, it's National Walking Day! Celebrated annually on the first Wednesday in April, it’s a day dedicated to promoting heart health and physical activity. With so many adults sitting for eight hours or more a day, even a short walk can make a meaningful difference in health outcomes. But taking at least 30 minutes to get outside and move shouldn't be solely reserved for National Walking Day. Regular walks are a habit well worth keeping all year long.
Consistent walking offers health benefits that become even more meaningful as we age. Hence why you might see walking pads all over the office, or local parks packed with people getting in steps between meetings. For men in their 50s, 60s, and beyond, regular walks support heart health, help maintain healthy blood pressure, and improve circulation, all while gently protecting the joints from the impact stress that comes with higher-intensity exercise.
"For men who want to start a daily walking routine, aim for 30 to 45 minutes of brisk walking, ideally in one session or split into two 15 to 20 minute sessions," says Ludgina Dieujuste, walking and running coach with WalkFit. "For a weekly rate, include four to five moderate-intensity walks with one or two longer walks, which can be more relaxed walks done on a weekend."
Numerous studies support the benefits of regular walking, especially for middle-aged and older adults. Walking helps preserve mobility, balance, and posture, with research showing that older adults who average around 5,000 steps a day have about a 60 percent lower risk of falling compared to those who take fewer steps. Another recent study found that even a faster-paced 15-minute walk each day can cut the risk of all-cause mortality by about 20 percent.
To get the most out of your walks, Dieujuste recommends mixing up both pace and intensity throughout the week. Brisk walks help strengthen cardiovascular fitness and boost energy, while short bursts of faster walking push your stamina and keep your body adapting.
“Introducing gentle inclines on a hill trail, walking pad, or treadmill engages the glutes, hamstrings, and core, which can naturally weaken with age," she explains. "Monitoring your heart rate can also be used as a guide: staying around 50 to 70 percent of your maximum heart rate during regular walks promotes heart health safely, and brief periods at 70 to 80 percent can further enhance endurance."
Ultimately, it’s important to listen to your body while gradually pushing your limits, finding a rhythm that’s both challenging and doable. To make walking a consistent habit, schedule your walks at times that naturally fit into your daily routine to increase the likelihood of seeing them through.