Walk this way!
Keeping healthy and fit with each birthday doesn’t need to be complicated. One super-underrated way to do it: Putting one foot in front of the other. Learn how many steps to aim for, and the pace to hit for big benefits.
Reach your magic number of steps
Log about 4,440 to 7,500 steps daily and your risk of all causes of mortality will decrease, according to research published in 2019 in the JAMA Internal Medicine. Reach about 8,500 steps and you’ll get fitter, too. Bring your phone along — your health app will count your steps.
Add some hustle to help your heart
Picking up the pace can build cardio endurance. Walk at a fast enough clip that you feel like you’re working hard but can still have a conversation, says Susan Niebergall, online strength coach, co-coach at Syatt Fitness Inner Circle and author of Fit at Any Age: It’s Never Too Late.
Dr. Heidi Says: I like to do my errands on foot. It burns calories, saves gas, and lets me catch up with neighbors I pass on the sidewalk.
3 easy ways to make a walk fly
LISTEN TO A PODCAST
On her podcast, Strong and Lean at Any Age, trainer Susan Niebergall gives advice on exercise, weight loss, and more, for midlife and beyond. (Free, Apple.com)
MEDITATE
Max out the mental benefits of a stroll with the Headspace app’s guided meditations. You’ll use the rhythm of your feet and the sensations around you to help you relax. ($12.99/month, Headspace.com)
CALL A FRIEND
Arrange to walk and talk at the same times each week with a faraway friend, and you can catch up while making strides.
