Actor Shakti Kapoor recently revealed the secret to his fitness. When stand-up comedian Kapil Sharma shared that the actor walks 35,000 steps every day, the 72-year-old affirmed, “I used to walk. But now I have resumed.”
Taking a cue from the revelation, let’s understand why walking as many steps matters — especially as one ages.
Dr Narendra Singhla, lead consultant, internal medicine, CK Birla Hospital (R), Delhi, said walking 35,000 steps daily can offer numerous health benefits, especially for older adults. “Regular walking plays a vital role in improving cardiovascular health by lowering blood pressure, enhancing circulation, and reducing the risk of heart disease. Additionally, it is an effective method for weight management, which is crucial for older adults who may be at risk of obesity-related health issues,” said Dr Singhla.
Maintaining a healthy weight supports overall well-being and alleviates pressure on joints, further promoting physical health.
According to Dr Singhla, walking enhances mobility and flexibility, critical factors in maintaining independence in older age. “Consistent walking makes daily activities easier by improving joint mobility and reducing stiffness. Furthermore, research shows that walking can reduce the risk of chronic diseases, such as type 2 diabetes, certain cancers, and osteoporosis, highlighting its importance in preventive health,” said Dr Singhla.
Here’s what to consider (Source: Getty Images/Thinkstock)
Despite its benefits, walking 35,000 steps daily does come with risks, particularly for older adults, cautioned Dr Singhla. “Walking long distances can place excessive stress on the joints, including the hips, knees, and ankles, potentially leading to injuries like strains, sprains, or fractures. The risk of dehydration and heat exhaustion increases in hot weather or without adequate hydration. Additionally, overexertion from walking excessively or too frequently may strain the body, particularly for those with pre-existing health conditions,” said Dr Singhla.
To stay consistent with walking in your 70s while minimising risks, it is essential to adopt a gradual approach.
Tips
*Begin by slowly increasing your step count, allowing your body to adapt over time.
*Complement walking with strength training exercises to enhance muscle strength and balance, which can reduce the likelihood of injuries.
*Staying hydrated and maintaining a balanced diet will ensure you have the energy to sustain your walking routine.
*Finding a walking buddy can add motivation and accountability, making your daily walks enjoyable and consistent, said Dr Singhla.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
