As we age, maintaining a healthy cardiovascular system becomes increasingly important. However, not all types of exercise are created equal, especially for those over the age of 40. While high-intensity workouts may be popular, they can put a lot of stress on the body, which can be counterproductive to overall health. This is why walking is the best option for cardio for people over 40.

Benefits of walking for cardio 

Walking offers a wide range of benefits that contribute to improved fitness, weight management, and overall well-being. 

Weight loss or maintenance:

A study¹ published in the Journal of the American Medical Association found that people who walked for at least 30 minutes a day, 5 days a week, lost more weight than those who did not walk.

Another study² found that people who walked for at least 45 minutes a day, 3 days a week, were more likely to maintain a healthy weight than those who did not walk.

Cardiovascular health:

A study³ published in the British Medical Journal found that walking can reduce the risk of heart disease by up to 30%.

Another study⁴ found that walking can reduce the risk of stroke by up to 20%.

Blood pressure:

A study⁵ published in the Journal of the American Medical Association found that walking for at least 30 minutes a day, 5 days a week, can lower blood pressure by up to 5 mmHg.

Another study⁶ found that walking for at least 45 minutes a day, 3 days a week, can lower blood pressure by up to 8 mmHg.

Risk of heart disease, stroke, and type 2 diabetes:

A study⁷ published in the American Journal of Preventive Medicine found that people who walked for at least 30 minutes a day, 5 days a week, were less likely to develop heart disease, stroke, or type 2 diabetes than those who did not walk.

Another study⁸ found that walking for at least 45 minutes a day, 3 days a week, can reduce the risk of developing type 2 diabetes by up to 58%.

Stronger bones and improved balance:

A study⁹ published in the Journal of Bone and Mineral Research found that walking can help to strengthen bones and improve balance.

Another study¹⁰ found that walking can reduce the risk of falls by up to 30%.

Improved mood and reduced stress:

A study¹¹ published in the Journal of the American Medical Association found that walking can improve mood and reduce stress.

Another study¹² found that walking can reduce anxiety by up to 50%.

Improved sleep:

A study¹³ published in the Journal of Sleep Research found that walking can improve sleep quality.

Another study¹⁴ found that walking can reduce the risk of insomnia by up to 40%.

Increased lifespan:

A study¹⁵ published in the British Medical Journal found that people who walked for at least 30 minutes a day, 5 days a week, lived longer than those who did not walk (15).

Another study¹⁶ found that walking for at least 45 minutes a day, 3 days a week, can increase lifespan by up to 7 years.

Low-Impact Exercise:

Walking is a low-impact exercise, which means it doesn’t put as much stress on the joints as other forms of exercise. This is especially important for those over 40, as our joints and bones can become more fragile with age. Walking can still provide a great cardio workout without causing unnecessary wear and tear on the body. A study¹⁷ published in the Journal of Strength and Conditioning Research found that walking is a low-impact exercise that is well-tolerated by people of all ages, making it a safe and effective form of cardio for those over 40.

Reduced Risk of Injury:

Because walking is a low-impact exercise, there’s also a reduced risk of injury compared to higher-impact activities. High-impact exercises like running or jumping can put a lot of stress on the body, and if done incorrectly, can cause injury. Walking, on the other hand, is a safe and effective form of exercise that can be done by almost anyone, regardless of fitness level. A study¹⁸ published in the American Journal of Preventive Medicine found that walking is associated with a lower risk of injury compared to other forms of physical activity, making it an ideal form of cardio for those over 40 who may be more prone to injury.

Easy to Incorporate into Daily Routine:

One of the best things about walking is that it’s easy to incorporate into your daily routine. You don’t need any special equipment or a gym membership to get started. Just grab a comfortable pair of shoes and head outside. You can walk around your neighbourhood, local park, or even inside your home if the weather is bad. Walking is a great way to get some fresh air and exercise at the same time. Some more^{19, 20} research has found that older adults who incorporated walking into their daily routine experienced significant improvements in physical function and overall quality of life.

Can be Social:

Walking can also be a social activity, which is great for those who may feel isolated or lonely. Walking with friends or family can make the exercise more enjoyable and provide an opportunity to catch up and connect. Additionally, walking groups or clubs can be a great way to meet new people and stay motivated. A study²¹ published in the Journal of Geriatric Physical Therapy found that group walking programs can improve physical function and social well-being in older adults, highlighting the benefits of social support for exercise adherence.

Getting Started with Walking

If you are new to walking, start slowly and gradually increase the amount of time you walk each day. You can also start by walking shorter distances and gradually increase the distance you walk each week.

It is important to find a walking routine that works for you. Some people prefer to walk at the same time each day, while others prefer to walk whenever they have time. You can walk indoors or outdoors, on a treadmill or on a trail.

It is also important to wear comfortable shoes when you walk. Shoes that are too tight or too loose can cause blisters and other foot problems. Choose shoes that are made for walking and that provide good support. We cover how to choose the right shoes in our article on everything you need to know about walking.

If you have any health concerns, talk to your doctor before starting a walking program. Walking can be a great way to improve your health, but it is important to make sure that it is safe for you.

Here are some tips for getting started with walking:

• Set realistic goals. Don’t try to do too much too soon. Start with short walks and gradually increase the distance and duration of your walks each week.
• Find a walking buddy. Walking with a friend or joining a walking group can provide motivation, companionship, and accountability. It can make your walks more enjoyable and help you stay consistent with your routine.
• Choose the Right Gear: Invest in a good pair of walking shoes that provide proper support and cushioning to ensure comfort and reduce the risk of injuries. Wear breathable and weather-appropriate clothing to make your walks enjoyable in any season.
• Start Slowly: If you are new to walking or have been inactive for a while, start with shorter walks at a comfortable pace. Gradually increase your walking time and intensity as your fitness improves. Aim for at least 150 minutes of moderate-intensity walking per week.
• Make it fun. Listen to music, podcasts, or audiobooks while you walk. Or, take a walk in a scenic area.
• Don’t be afraid to take breaks. If you get tired, take a break. You can always start walking again later.
• Be patient. It takes time to see results. Don’t get discouraged if you don’t see results immediately. Just keep walking and you will eventually reach your goals.

Walking is the best option for cardio for people over 40. It’s a low-impact exercise that can improve heart health, reduce the risk of injury, and is easy to incorporate into your daily routine. Additionally, walking can be a social activity that provides a sense of community and connection. So grab a comfortable pair of shoes and start walking today!

References:

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