Beyond the physical perks, daily walks can play a powerful role in emotional well-being and stress management. Spending time outside, even briefly, has been linked to lower cortisol levels and improved mood, while the rhythmic nature of walking can be surprisingly meditative. For many people, walking also becomes a sustainable habit because it doesn’t require special equipment, gym memberships or intense recovery time—making it easier to stick with long-term.
But after 50, how long should you walk each day to stay in top shape? We spoke with experts to learn the answers.
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“Most health authorities recommend aiming for at least 30 minutes a day,” Dr. Chen tells Parade. “Daily walks don't need to be continuous. Shorter bouts of 10 to 15 minutes, two to three times per day add up effectively. Consistency matters more than perfection; even starting with 20 minutes daily provides meaningful fitness gains after 50.”
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What Makes Walking Essential for Your Well-Being as You Age
“Unlike higher-impact activities, walking is accessible, requires no equipment and can be easily adjusted to any fitness level … [It’s] one of the most sustainable and impactful exercises for healthy aging,” Dr. Chen shares.
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“Bone remodeling is a natural process where old bone is broken down and replaced with new bone tissue,” Housek explains. “This process helps to increase bone density and strength, which is needed to offset osteopenia. Any weight-bearing exercise, like walking, will stimulate the bone remodeling process. Walking is also low-impact, so while you are helping to increase your bone density, you are also keeping wear and tear that leads to stiffness and pain in your joints at bay.”
“Walking releases endorphins and reduces the stress hormone cortisol. This lowers anxiety and stress and helps lift [your] mood and boost well-being, especially if you can walk outside in the fresh air. It can be done as a solo exercise or with a community for socialization,” Housek says.
Dr. Chen has a general guideline for walking and intensity based on your fitness level and any health considerations. It’s always recommended to progress gradually, regardless of your starting point. Maintain consistency, and lower your intensity level if you’re not feeling your best.
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Upgrading Your Daily Walks
Housek cautions against using ankle weights, as “they can add extra stress for your joints by changing your natural gait, which can also increase the risk of falling.”
Be mindful to add intensity gradually. It’s important to listen to your body’s cues. If you have heart or joint concerns, consult with a healthcare professional before bumping up your routine.
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Sources:
Meredith, G. R., Rakow, D. A., Eldermire, E. R. B., Madsen, C. G., Shelley, S. P., & Sachs, N. A. (2020). Minimum time dose in nature to positively impact the mental health of college-aged students, and how to measure it: A scoping review. Frontiers in Psychology, 10, 2942. American Diabetes Association. (n.d.). Stepping up to diabetes — The power of walking. Dr. Reuben Chen, MD, Board-Certified Sports Medicine Physician, Longevity Expert, and the Chief Medical Officer at Sunrider InternationalCenters for Disease Control and Prevention. (2024, October 28). Older adult falls data.Cassondra Housek, Certified Personal Trainer at Life Time River North (Chicago)Cleveland Clinic. (2024, April 3). Osteopenia: What it is, symptoms, causes & treatment.Hence then, the article about how long should your daily walks be to stay fit after 50 was published today ( ) and is available on Parade ( Saudi Arabia ) The editorial team at PressBee has edited and verified it, and it may have been modified, fully republished, or quoted. You can read and follow the updates of this news or article from its original source.
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