Forget the 10,000-step goal: for those over 60, a rheumatologist suggests a new walking target. While walking is a simple, accessible, and suitable exercise for all ages, the iconic 10,000-step goal may not be the best for joint health in older adults. Instead, Dr. Raquel Almodóvar, a specialist in rheumatology, recommends a lower target of 8,000 steps a day for those over 60. This is because science has shown that regular walking can improve physical and mental health outcomes, and it can be particularly beneficial for people with rheumatic conditions.
Dr. Almodóvar explains that walking can significantly improve the health of those living with rheumatic diseases. It helps reduce pain, fatigue, and stiffness, and it also aids in relieving joint burden, strengthening muscles, and boosting mood. Managing conditions like lupus, scleroderma, Sjögren's syndrome, and vasculitis through walking is possible, as well as inflammatory arthritis.
The core benefits of a daily walk include acting as a natural anti-inflammatory, easing movement and pain, building stamina and fighting fatigue, protecting heart health, strengthening bones, improving gut health, and boosting sleep and mental well-being. Clinical guidelines now view walking as a cornerstone of managing rheumatic conditions, and it can help people live longer with more independence and fewer day-to-day struggles.
The ideal duration and frequency of walking depend on personal fitness levels and how a condition affects someone day-to-day. The World Health Organisation recommends at least 150 minutes of moderate-paced walking a week, roughly 30 minutes a day, five days a week. However, for those with severe exhaustion or mobility issues, a "little and often" approach is better, breaking walks into shorter bursts throughout the day.
For those over 60, 8,000 steps a day is the ideal target, while those under 60 should aim for 10,000 steps. Once you pass these numbers, some health benefits may decline, so it's better to add in different types of movement, such as strengthening exercises for the main muscle groups. The ultimate goal is to make walking a sustainable, long-term habit, focusing on consistency rather than intensity.
Finding the right pace is essential, and any level of intensity is useful. Walking at a comfortable pace is a great option, and a brisk pace usually translates to about 100 steps per minute. Precautions should be taken if symptoms worsen during a walk, and low-impact alternatives like swimming or stationary cycling are excellent ways to stay active without putting too much pressure on the joints.
When walking is difficult, adapting the routine to avoid worsening symptoms is key. Strategies include reducing the intensity and duration of walks, swapping walking with other low-impact exercises, using heat or ice packs, and performing gentle stretching and joint mobility moves. If mobility is severely affected, consulting a GP, rheumatologist, or physiotherapist is essential.
Choosing the right footwear is vital for those with rheumatic conditions. Well-cushioned trainers with flexible yet supportive soles are recommended, and a wider fit and breathable materials are essential. Flat, even surfaces like pavements or park paths are better than uneven or muddy trails to minimize the risk of falling.
To make walking part of a daily routine, start with short distances at home, take walk breaks during the day, and use everyday errands like shopping or walking the dog. Establishing a steady routine and walking with friends or a local group can provide an emotional boost. Using a pedometer or phone app to track progress is also helpful, and aiming for 8,000 steps is a good starting point.
Complementary exercises like strength training, flexibility and mobility practices, and balance and stability exercises can support a walking routine and boost overall health. The World Health Organisation suggests doing these types of activities at least two or three times a week, alongside walking, to get the best results. The secret is to choose exercises that the body tolerates well and that suit specific needs, keeping it up consistently and gradually progressing at one's own pace without pushing into pain.
