The benefits of regular and systematic walking are important for maintaining fitness and well-being.
After the age of 60, exercise does not necessarily require intensive gymnastics. Walking can be a simple and effective option for those who wish to stay active.
According to Spanish gymnast José Ruiz, as reported by linternaute.com, 30 minutes of walking a day, five days a week, can be an ideal option for people over 60 years old. As mentioned, this habit can help improve physical and mental well-being, while also helping to reduce stress.
And that's because an activity as simple as walking can provide many benefits, particularly for cardiovascular health, mobility, and well-being.
After the age of 60, adjusting one's habits becomes essential to maintain health and independence, and walking is considered ideal for many reasons, both practical and essential.
This is the key to seeing results from walking The trainer in question emphasizes that you don't have to put in a huge amount of effort to start seeing benefits. The key is consistency. As he emphasizes, brisk walking is pointless if it is only done for a few days and then someone gives up for a long time.
As a guideline, leading health organizations recommend 150 to 300 minutes of moderate physical activity per week, which is equivalent to about 30 minutes of walking, five days a week.
Regular exercise can improve cardiovascular health, reduce fatigue, and make daily activities, such as climbing stairs or walking for longer, easier. It also benefits blood circulation, joint mobility, blood pressure control, and sleep quality. Psychologically, walking can help reduce stress and anxiety while promoting a better mood, as the release of endorphins provides a feeling of well-being and helps fight mental fatigue.
For those returning to exercise after several years of inactivity, the Spanish gymnast advises a gradual approach. Start with 10 or 15 minutes a day of walking for a week, then gradually increase to 30 minutes to create a lasting routine. He also suggests integrating walking into everyday life, for example, after lunch by getting off the bus a stop earlier or during an evening walk.
It also recommends combining walking with appropriate strength training for people over 60, as walking supports cardiovascular health, while strength training helps maintain muscle mass, balance, and independence.
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