Walking is often hailed as a simple, accessible, and beneficial form of exercise for all ages, whether for heart health or weight loss. However, the iconic 10,000-step goal may not be suitable for everyone, especially those over 60. According to Dr. Raquel Almodóvar, a specialist in rheumatology, the ideal step target for joint health in older adults is 8,000 steps a day. This is because science has shown that regular walking can significantly improve physical and mental health outcomes, and it's particularly beneficial for those with rheumatic conditions.
Dr. Almodóvar explains that walking can help manage pain, fatigue, and stiffness associated with conditions like rheumatoid arthritis, lupus, and Sjögren's syndrome. It also aids in relieving joint burden, strengthening muscles, and boosting mood. Managing these conditions through walking is crucial, as systemic autoimmune rheumatic conditions (SARDs) and inflammatory arthritis can cause widespread inflammation, leading to persistent pain, stiffness, and exhaustion.
The core benefits of a daily walk include natural anti-inflammatory properties, easier movement and less pain, building stamina and fighting fatigue, protecting heart health, stronger bones, better gut health, and a boost for sleep and mental well-being. Clinical guidelines now view walking as a cornerstone of managing rheumatic conditions, and it's essential for improving independence and reducing day-to-day struggles.
The ideal duration and frequency of walking depend on personal fitness levels and the impact of the condition. The World Health Organisation recommends at least 150 minutes of moderate-paced walking a week, but for those with severe exhaustion or mobility issues, a 'little and often' approach is better. Dr. Almodóvar suggests 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 can aim for 10,000 steps. Instead of focusing on a higher step count, it's more beneficial to incorporate different types of movement, such as strengthening exercises, to make walking a sustainable, long-term habit.
Finding the right pace is essential. Dr. Almodóvar advises that any level of intensity is useful, and walking at a comfortable pace is ideal. A brisk pace is about 100 steps per minute, but the total number of steps is more important than the intensity. Precautions should be taken if symptoms worsen during a walk, and low-impact alternatives like swimming or stationary cycling are recommended.
When walking is difficult, adapting the routine is key. Reducing the intensity and duration of walks, using walking sticks or Nordic walking poles, and performing gentle stretching and joint mobility moves can help. If mobility is severely affected, consulting a GP, rheumatologist, or physiotherapist is essential for a tailored exercise plan.
Choosing the right footwear is vital for those with rheumatic conditions. Well-cushioned trainers with flexible yet supportive soles are recommended to absorb impact and protect feet, ankles, and knees. A wider fit, breathable materials, and a non-slip sole are also essential.
To make walking a daily routine, Dr. Almodóvar suggests starting with short distances at home, taking walk breaks during the day, and using everyday errands to increase steps. Establishing a steady routine and walking with friends or a group can provide emotional support. If weather is an issue, walking indoors or using a treadmill is an option, and tracking progress with a pedometer or app is beneficial.
Complementary exercises like strength training, flexibility and mobility practices, and balance and stability exercises can support walking routines and boost overall health. Dr. Almodóvar emphasizes the importance of choosing exercises that the body tolerates well and keeping them up consistently without pushing into pain.
In conclusion, walking is a powerful tool for managing rheumatic conditions and improving overall health. By understanding the benefits and adapting to individual needs, older adults can make walking a sustainable habit, ensuring independence and a healthier lifestyle.
