Walking is one of the simplest and most effective forms of exercise, providing numerous health benefits for people of all ages.
Recommended walking time varies depending on age and physical ability, with adjustments recommended for different life stages and health conditions.
Roger E. Adams, PhD, a nutritionist and owner of the eatrightfitness wellness center (USA), explains that the guidelines are intended to help people achieve a healthy weight, improve their mood and mental health, and enhance their quality of life, according to the health news site The Prevention .
However, each age group has different needs and physical abilities, so the ideal daily walking amount will be different.
18-30 years old: 30-60 minutes per day
Younger people often have higher energy levels and muscle strength, so they can comfortably aim for 30-60 minutes of brisk walking each day.
Young people tend to have higher energy levels and muscle strength, so they can comfortably aim for 30-60 minutes of brisk walking each day. Walking at this stage of life is important for weight control, stress reduction, and maintaining a healthy cardiovascular system.
People whose jobs require a lot of sitting should take frequent breaks and walk around to avoid sitting for long periods of time.
31-50 years old: 30-45 minutes per day
People in this age group can benefit from walking for 30-45 minutes every day. Regular walking can help control weight, maintain muscle tone, prevent chronic diseases and keep the mind sharp – which is important as you age, according to the Times Of India.
51-65 years old: 30-40 minutes per day
For middle-aged people, walking 30-40 minutes a day is ideal. Due to natural changes in the body, this age often results in a loss of muscle mass and metabolic rate, so exercise becomes important; walking helps keep bones strong and joints ready for movement.
For consistency, middle-aged people should walk on a gentle incline so that the exercise is not too easy but still within their intensity range. Warm up before walking and cool down after walking to avoid injury.
For middle-aged people, walking 30-40 minutes a day is very good for health.
66-75 years old: 20-30 minutes per day
Older adults can walk at a moderate pace for about 20-30 minutes a day. Walking at this age helps older adults move, maintain balance, avoid cardiovascular diseases and reduce the risk of falling. Studies have shown that regular walking has some effects on improving mood and cognition in older adults.
People with chronic illnesses or joint problems can divide their activity into two 15-minute sessions to reduce stress. Walk with friends to improve mental health.
The optimal amount of daily walking time can vary depending on factors such as age, fitness level, health status, and personal goals. While general guidelines recommend 20-60 minutes per day, this may need to be adjusted depending on your body's needs.
People with joint problems or chronic illnesses may also need to make adjustments to prevent stress. Listen to your body, and if you feel pain or discomfort, change your routine or take a break. If in doubt, consult your doctor to ensure walking is safe and effective, according to Times Of India.
Source: https://thanhnien.vn/bac-si-chi-ra-thoi-gian-di-bo-theo-do-tuoi-185241229183111303.htm
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