“If a person over 70 years of age walks 20–30 minutes five days a week, benefits are already obtained”

In 1965, a Japanese company launched a pedometer on the market called Manpo-Kei. That is, a “10,000 step meter.” That is the first time in history that the idea of ​​10,000 steps appears and, for years, many have wondered where that figure came from. The answer is, according to Japanese researchersfrom nowhere: they chose that number because in Japanese (万) is similar to a man who walks.

That is, the most repeated advice about walking was born in a marketing meeting and not in a laboratory. Therefore, it is essentially a lie. Especially if you are over 70 years old.

70 years? What happens to those over 70 years of age? Not only has it dismantled the myth of 10,000 steps, it has shown that older people are capable of “capturing” the benefits with many fewer steps (around 6,000). Hence some coaches, as Rafael Hidalgoensure that it is enough to walk half an hour five days a week to obtain the cardiovascular, mobility and well-being bonus.

and it’s true: at these ages there is a non-linear dose-response. Walking more does not bring more benefits. It is also true that, after 70, walking is not enough.

The trend we fight against. Sedentary lifestyle in Spain is greater the older the person is. If we look the National and European Health Surveys (1987-2020) The highest prevalence of this sedentary lifestyle occurs among those over 65 years of age.

In fact, if we analyze the data in detail we see that, even in those people who do not have limiting pathologies, there are high rates of sedentary lifestyle and overweight that lead to a poor perception of health.

The bottom line is that it is something relatively easy to solve.

Beyond accumulating steps. After 70, the goal cannot be adding steps. Or not only that. Any training or physical activity plan must optimize one thing: remain functional. That’s why, The WHO asks those over 65 years of age several linked activities: balance exercises, strength exercises at moderate intensity three times a week and 150 minutes a week of aerobic activity.

Combine these types of exercises reduces the risk of falls by up to 23% (which are one of the main problems as we age). Additionally, as far as we know, it has positive impacts on mobility, mood, and sleep quality.

Image | Age Cymru

In Xataka | The trap of walking for the sake of walking: “Japanese walks” are much more effective than your daily hour-long walk