{"id":35962,"date":"2022-03-30T10:22:35","date_gmt":"2022-03-30T09:22:35","guid":{"rendered":"https:\/\/www.moveitorloseit.co.uk\/?p=35962"},"modified":"2024-02-27T14:30:40","modified_gmt":"2024-02-27T14:30:40","slug":"walking-how-fast-and-how-far","status":"publish","type":"post","link":"https:\/\/www.moveitorloseit.co.uk\/healthy-ageing\/walking-how-fast-and-how-far\/","title":{"rendered":"Walking \u2013 how fast and how far?"},"content":{"rendered":"<p>You may have seen headlines recently questioning whether 10,000 steps a day really is the magic number for increased healthspan.<\/p>\n<p>For many older adults, aiming for 10,000 steps a day is unachievable, so they will welcome the news that 6,000-8,000 steps has just the same health benefits for the over 60s.<\/p>\n<p>You may already know that walking is incredibly good for you, but did you know that it has an amazing anti-ageing effect on the body too. Research involving 50,000 participants by the <a href=\"https:\/\/www.umass.edu\/news\/article\/meta-analysis-15-studies-reports-new-findings-how-many-daily-walking-steps-needed\">University of Massachusetts<\/a> showed that <strong>walking helps keep you younger for longer<\/strong>. This is due to the effect it has on the length of our telomeres, the protective caps on our chromosomes. They naturally shorten as we age leading to an increase in health problems, but we can prevent our telomeres shrinking by walking regularly.<\/p>\n<p>But what if you can\u2019t achieve this many steps every day? The good news is that every step counts. Start by trying to increase your daily total by 500 steps and gradually increase this as you improve. If you can\u2019t get out and about, look to <strong>improve your leg strength<\/strong> by going up and down stairs regularly throughout the day or doing 10 sit to stands every time you boil the kettle to <a href=\"https:\/\/www.youtube.com\/watch?v=w3VlCljvWsY\">make a cuppa.<\/a><\/p>\n<p>If you are already a keen walker, look at ways to add in an extra challenge which could be increasing the speed you walk. Fitness trackers are a great way to see how many steps you are doing but you can work this out by counting how many steps you take in one minute.\u00a0 <strong>100 steps per minute is approximately 2.7mph and counts as brisk walking<\/strong>. Or simply take note of how walking briskly feels for you. Aim to walk at a pace where you feel warmer, your heart is beating faster and you are breathing harder but not getting out of breath.<\/p>\n<p>One way to get a <strong>really good workout is to walk uphill<\/strong> and this is a great way to burn more calories too. And if you can walk outside, it\u2019s a brilliant way to boost your mood and improve your sleep pattern too.<\/p>\n<p>Check that you\u2019re wearing suitable footwear with good cushioning and support especially if you are walking over uneven ground.<\/p>\n<p>You can find local walks or team up with a walking buddy at <a href=\"https:\/\/www.ramblers.org.uk\/go-walking\/group-finder.aspx\">The Ramblers.<\/a><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>You may have seen headlines recently questioning whether 10,000 steps a day really is the magic number for increased healthspan. For many older adults, aiming for 10,000 steps a day is unachievable, so they will welcome the news that 6,000-8,000 steps has just the same health benefits for the over 60s. You may already know [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":35963,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"content-type":"","footnotes":""},"categories":[10],"tags":[],"class_list":["post-35962","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-healthy-ageing"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v26.3 (Yoast SEO v26.3) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Walking \u2013 how fast and how far? - Move it or Lose it<\/title>\n<meta name=\"description\" content=\"Discover the amazing anti-ageing benefits of walking exercise. Find out how walking can keep you younger for longer by preserving telomere length.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.moveitorloseit.co.uk\/healthy-ageing\/walking-how-fast-and-how-far\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Walking \u2013 how fast and how far?\" \/>\n<meta property=\"og:description\" content=\"Discover the amazing anti-ageing benefits of walking exercise. Find out how walking can keep you younger for longer by preserving telomere length.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.moveitorloseit.co.uk\/healthy-ageing\/walking-how-fast-and-how-far\/\" \/>\n<meta property=\"og:site_name\" content=\"Move it or Lose it\" \/>\n<meta property=\"article:published_time\" content=\"2022-03-30T09:22:35+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-02-27T14:30:40+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.moveitorloseit.co.uk\/wp-content\/uploads\/Walking-blog-image.png\" \/>\n\t<meta property=\"og:image:width\" content=\"600\" \/>\n\t<meta property=\"og:image:height\" content=\"500\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Move It or Lose It\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Move It or Lose It\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.moveitorloseit.co.uk\/healthy-ageing\/walking-how-fast-and-how-far\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.moveitorloseit.co.uk\/healthy-ageing\/walking-how-fast-and-how-far\/\"},\"author\":{\"name\":\"Move It or Lose It\",\"@id\":\"https:\/\/www.moveitorloseit.co.uk\/#\/schema\/person\/ffad29fb7ea321f8f79d80e52f10091e\"},\"headline\":\"Walking \u2013 how fast and how far?\",\"datePublished\":\"2022-03-30T09:22:35+00:00\",\"dateModified\":\"2024-02-27T14:30:40+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.moveitorloseit.co.uk\/healthy-ageing\/walking-how-fast-and-how-far\/\"},\"wordCount\":399,\"publisher\":{\"@id\":\"https:\/\/www.moveitorloseit.co.uk\/#organization\"},\"image\":{\"@id\":\"https:\/\/www.moveitorloseit.co.uk\/healthy-ageing\/walking-how-fast-and-how-far\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.moveitorloseit.co.uk\/wp-content\/uploads\/Walking-blog-image.png\",\"articleSection\":[\"Healthy Ageing\"],\"inLanguage\":\"en-GB\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.moveitorloseit.co.uk\/healthy-ageing\/walking-how-fast-and-how-far\/\",\"url\":\"https:\/\/www.moveitorloseit.co.uk\/healthy-ageing\/walking-how-fast-and-how-far\/\",\"name\":\"Walking \u2013 how fast and how far? - Move it or Lose it\",\"isPartOf\":{\"@id\":\"https:\/\/www.moveitorloseit.co.uk\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.moveitorloseit.co.uk\/healthy-ageing\/walking-how-fast-and-how-far\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.moveitorloseit.co.uk\/healthy-ageing\/walking-how-fast-and-how-far\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.moveitorloseit.co.uk\/wp-content\/uploads\/Walking-blog-image.png\",\"datePublished\":\"2022-03-30T09:22:35+00:00\",\"dateModified\":\"2024-02-27T14:30:40+00:00\",\"description\":\"Discover the amazing anti-ageing benefits of walking exercise. 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