It is no secret that the most active individuals reap the greatest health benefits, but just how much exercise you need as you get older is unclear.
Among the majority of patients who make it to 80 and beyond, in good health, a great number report walking regularly.
Exercise physiologist Dr Milica McDowell, from Gait Happens, explained that consistency is key to reaping the benefits of walking.
The expert told GB News: “My patients who are thriving into their 80s and beyond are diligent walkers.
Getting 4,500 daily steps in may help seniors thrive
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“No matter how much or little someone is walking the keys to using a way to boost longevity are consistency and getting at least 4#,500 steps per day.
“Some walk indoors on a treadmill, some walk outdoors, but no matter where they are going they are walking, they are constantly getting it done."
Beyond consistency and walking a minimum of 4,500 daily steps, it's important to wear proper walking shoes that do not cause foot health issues.
While the shoe should fit comfortably and snugly, there should be enough room in the toe box to wiggle toes around freely.
Growing medical evidence suggests that each additional 1,000 steps above the 4,500 baseline will further reduce mortality risks, the expert pointed out.
This is particularly encouraging for senior adults who find a higher step count daunting or unachievable.
The optimal number of daily steps ranges between 7,500 and 8,000 steps daily as this is where the most health benefits occur.
Among all the different forms of exercise, one of the best studied is walking, which offers clear longevity benefits.
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The health benefits of walking cannot be overstated
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Studies have confirmed it provides an impressive array of healthy benefits, including stronger bones and the prevention of chronic illness, which are precursors for early death.
In a recent clip shared by Lacey Kadlec, a 100-year-old grandmother revealed her secrets to living a long and healthy life, crediting daily movement for her impressive health span.
The centenarian, known as Dixie, shared: "I walk three to five miles every day, and we live in a hilly area, so there is a lot of climbing involved."
The Cleveland Clinic reiterates that staying active and eating a balanced diet is key to successful ageing because it protects against physical disability.
