Over 60? Here's how walking faster can help unlock healthy ageing and increase independence
Fast walking is one of the best ways to exercise as you get older, because it can help you get fitter and healthier without putting too much impact on your joints and muscles.
A new study led by researchers at the University of Chicago Medicine has also found that increasing your walking cadence — the number of steps you take per minute — by 14 can help reduce frailty and increase physical function in older adults.
This advice differs from previous suggestions on how fast to walk to enjoy greater health benefits by providing a clear target, which you can target using apps or one of the best fitness trackers to monitor your cadence.
What does the research say?
There were 102 participants in the study that was designed to see if increasing walking cadence could improve physical independence in older adults deemed as frail or at risk of becoming frail.
Frailty is a medical condition that makes older adults more vulnerable in general, increasing the risk of falls and decreasing independence.
The study found that those who increased their cadence by 14 steps per minute — to around 100 steps per minute — experienced clear improvements to their physical function, and were able to walk further in a standardized test.
How to put these findings into practice
If you're concerned about frailty then you can put this advice into practice by first determining your normal walking cadence.
You can measure this manually by counting the steps you take per minute, or by using an app or fitness tracker that monitors cadence.
Once you have your baseline increase your cadence to a level that feels brisk but still comfortable.
To help you maintain a faster cadence you can use an app or fitness tracker, or a simple metronome app set to the right beats per minute.
Any kind of walking can help you get fitter though, especially if you include some faster intervals in your walks, and you don't have to push to exactly 14 extra steps per minute if that's proving too challenging.
Follow Tom's Guide on Google News to get our up-to-date news, how-tos, and reviews in your feeds. Make sure to click the Follow button.
More from Tom's Guide
Forget push-ups — according to a scientist, these are the only two upper-body exercises you'll ever need
Forget pull-ups — you only need 5 moves and a pair of dumbbells to build upper body strength and improve your posture
Ditch the gym! This 5-move strength workout sculpts upper body muscle with just a pair of dumbbells
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
Yahoo
20 hours ago
- Yahoo
10 bodyweight moves are all you need to build stronger glutes, according to a Pilates instructor
When you buy through links on our articles, Future and its syndication partners may earn a commission. Building stronger glutes isn't a process that's strictly reserved for the heavy weights section in the gym. According to Pilates instructor Rachel, who is the founder of the highly popular Rachel Fit Pilates YouTube channel, it's perfectly possible to build strength and shape in your backside with just your bodyweight. In fact, the certified Pilates instructor and occupational therapist, who has a background in exercise science, says you just need 10 moves and 10 minutes to do so — and the benefits of doing so are tenfold. Carving out stronger glutes can help you avoid ankle sprains and hip injuries, as your gluteus maximus (which is the biggest muscle in the body), alongside your gluteus medius and gluteus minimus, act as shock absorbers for the body. Strong glutes can also boost your posture and reduce lower back pain. So what's not to love? Once you've rolled out your mat, you're good to go. How to do the 10-minute, 10-move workout This workout is part of a five-day no-equipment schedule, which makes this short session (and the rest) ideal for helping you keep up your fitness routine on the go. 'It's good to get in a little movement, whether you're travelling or just short on time,' notes Rachel. Featuring just 10 exercises in total, the workout is easy to follow as each move is split into 40-second intervals, followed by a 20-second rest. Rachel then finishes off with a glute stretch. During these periods of rest, the Pilates instructor demonstrates how to do the next exercise and shares pointers on how to master the move with the correct form. The 10 exercises include: Kneeling glute raise left Kneeling glute raise right Kneeling side raise left Kneeling side raise right V bridge Glute bridge Bridge hold + circle left Bridge hold + circle right Single leg bridge left Single leg bridge right If you have ankle weights available, Rachel says you can always strap these on for some extra resistance. Can Pilates grow your glutes? In short: yes, Pilates can grow your glutes if you're performing some of the best glute exercises, like the ones listed above. That's because the mind-body practice is a form of resistance training, as you are using resistance — in this case, your body weight — against gravity to increase muscle strength and tone. So technically speaking, you're resistance training each time you roll out your mat and perfect your leg circles, planks, and glute bridges. And the same can be said for each time you lift your child or carry bags of heavy shopping to and from your car. You can also utilize resistance equipment, like the humble Pilates ring, resistance bands, or a Reformer machine, to challenge your muscles further. Of course, building muscle doesn't just require you to lift heavy. To pack on muscle, you'll also need to ensure you're getting enough protein in your diet, as this nutrient provides the building blocks (amino acids) needed to help your muscles repair and grow after exercise. How much protein you need to build muscle will vary and will be personal to each and every one of us. In an ideal world, we'd all get enough protein through the meals we put on our plates. But if for any reason you're unable to hit your protein target — be it due to time constraints or motivation — that's where the best protein shakes make keeping on top of your goals easy. Follow Tom's Guide on Google News to get our up-to-date news, how-tos, and reviews in your feeds. Make sure to click the Follow button. More from Tom's Guide Forget push-ups — according to a scientist, these are the only two upper-body exercises you'll ever need Forget pull-ups — you only need 5 moves and a pair of dumbbells to build upper body strength and improve your posture Ditch the gym! This 5-move strength workout sculpts upper body muscle with just a pair of dumbbells
Yahoo
a day ago
- Yahoo
Don't skip leg day! According to a scientist, these are the only 2 exercises you need to strengthen your lower body
When you buy through links on our articles, Future and its syndication partners may earn a commission. So you're looking to build your lower body, but you don't have hours to spend in the gym (because who does?) The good news is, according to a sports scientist, coach, and weightlifter, there are only two movement patterns you need to focus on to make serious gains in your legs. Read on to find out more. As a reminder, if you're new to exercise, it's always a good idea to seek advice from a qualified professional to ensure you're moving with good form. Exercising with bad form puts you at risk of injury. What are the exercises? According to sports scientist Dr Pak, the two movement patterns you should focus on if you want to grow bigger legs, without spending hours in the gym, are squats and deadlifts. In a video on the subject, Dr Pak explains the 'squat movement pattern will target your quads, adductors, glutes, and to some extent, your lower back.' The hip hinge pattern 'will not only target your hamstrings, but also your glutes, and your erectors.' Here's how to do both exercises with perfect form Squats The squat movement pattern includes regular squats, as well as barbell squats and hack squats; however, if you prefer, you could also use a leg press machine in the gym, or use a set of the best adjustable dumbbells and do lunges. According to Dr Pak, there is a superior option for those on a time budget: 'I think the barbell back squat is likely your best option if you're training with a minimum effective dose approach,' he says. As you have no back support during a barbell squat, your legs are working harder. The barbell back squat is a fantastic way to build strength in the lower body. Start with a lighter weight on the barbell, or just the bar itself if you're a complete beginner. Gradually add weight week-by-week to increase the load on your legs. Remember, the right weight will feel challenging, but not impossible, by the final few reps. Here's how to do a barbell back squat: If you're starting at a squat rack, duck under the bar, and stand so the barbell is sitting just below your shoulders. Grip the bar with both hands, stand tall to unrack the bar, then take a step back. If you're using a barbell, lift the barbell from the floor onto your back. Get into your squat stance, with your toes pointing out slightly. Brace your core and push your hips back, bending at the knees to lower down into a squat. Make sure your knees are moving outwards, and not caving in. Squat until your thighs are parallel to the floor, or deeper if you can. Reverse the movement by pushing through both feet to stand up, keeping a soft bend in the knees. Squeeze your glutes as you reach the top of the movement. Dr Pak recommends completing four sets of 5-12 reps using a heavy weight. This could either be split into two sessions or one longer leg workout. Deadlifts The second exercise is the deadlift, or any exercise that involves the hip hinge pattern. This includes Romanian deadlifts, dumbbell Romanian deadlifts, conventional deadlifts, or good mornings using a barbell. Dr Pak's recommendation here is to do dumbbell or barbell Romanian deadlifts. These work the hamstrings, glutes, back, calves and when the load is increased, your grip strength. Here's how to do a Romanian deadlift: Start by standing tall, with your feet underneath your hips. Bend down and pick up your barbell or dumbbells, and hold the weight in front of your thighs. From here, send your hips back and lower the weight down your legs, keeping a soft bend in your knee. Keep your back straight, and your shoulder blades drawn back towards one another. When the weight is below your knees, and you can feel a stretch in your hamstrings, send your hips forward to return to your starting position. Dr Pak recommends lifting a heavy weight, and completing four weekly sets of 5-12 reps. He goes on to explain that this is a bare-bones approach for people who are short on time. 'Squat movement patterns and hip hinge movement patterns will not target your rectus femoris or the short head of your hamstrings,' he says. If you can, a leg extension or a leg curl will cover you fully. If you don't have access to a gym, try doing sissy squats or reverse nordic curls. Strong legs can help reduce your risk of injury, improve your balance, increase your calorie burn and lead to better athletic performance. Weight training is a great place to start, and prioritizing squats and deadlifts will get you a lot of bang for your buck if you're short on time. Follow Tom's Guide on Google News to get our up-to-date news, how-tos, and reviews in your feeds. Make sure to click the Follow button. More from Tom's Guide Forget push-ups — according to a scientist, these are the only two upper-body exercises you'll ever need Ditch the crunches! A scientist says this is the only ab exercise you need Forget pull-ups — you only need 5 moves and a pair of dumbbells to build upper body strength and improve your posture
Yahoo
2 days ago
- Yahoo
5 best workouts to lower your cortisol levels and reduce stress
When you buy through links on our articles, Future and its syndication partners may earn a commission. High cortisol levels from chronic stress can wreak havoc on your body and mind, but the right workouts can help bring those stress hormones back into balance. When you exercise, your brain releases endorphins: natural mood boosters that counter stress and anxiety. Physical activity reduces levels of stress hormones like adrenaline in the body; while intense exercise temporarily spikes cortisol as part of your body's natural response, regular moderate exercise actually helps regulate these levels over time. Instead of reaching for your phone or collapsing on the couch when stress hits, try these proven workouts that specifically target cortisol reduction and help your body return to a calmer, more balanced state. 1. Lift weights to crush stress and anxiety (Image: © Getty) Strength training delivers a double hit against stress by boosting endorphin production and giving you a sense of accomplishment when you lift heavier than before. Resistance training twice weekly for eight weeks significantly reduces anxiety and worry. The focused nature of lifting weights forces you to be present in the moment, providing a mental break from stressful thoughts. Bodyweight exercises like squats, push-ups, and sit-ups provide the same stress-busting benefits as lifting weights. The key here is progressive overload, where you gradually increase the difficulty over time. 2. Take a brisk walk in nature (Image: © Shutterstock) A 60-minute walk in natural settings reduces activity in the brain's stress-processing areas, making it one of the most accessible ways to lower cortisol naturally. Being outdoors combines the benefits of light exercise with nature's proven calming effects on your nervous system. Walking in parks, forests, or even tree-lined neighborhoods works better than city environments for stress reduction. Aim for a pace that feels brisk but comfortable. You should be able to hold a conversation without getting out of breath. Consider placing your phone on silent or Do Not Disturb during your walk to get the full stress-relieving benefits. The DeerRun Q1 Mini is the perfect first under-desk treadmill. It's simple to use and requires just one button to turn on. While it's quite small, it's one of the most affordable under-desk treadmills money can buy. View Deal 3. Try yoga for relaxation (Image: © Shutterstock) Yoga combines physical postures with controlled breathing techniques that directly target your body's stress response system. Unlike high-intensity workouts that can temporarily spike cortisol, yoga's gentle movements and mindful approach can bring stress hormone levels down. Research shows that yoga effectively reduces stress, anxiety, and depression by activating your parasympathetic nervous system — the part responsible for rest and recovery. Focused breathing and mindful movements help lower cortisol levels. Find a quiet spot where you won't be interrupted and follow along with online videos, or join a regular class to build consistency. Even 15-20 minutes of simple poses can make a noticeable difference in your stress levels. 4. Go swimming for full-body stress relief (Image: © Apple) Swimming releases neurochemicals that make you feel good while providing powerful cortisol reduction through gentle, rhythmic full-body movement that soothes your nervous system. The repetitive nature of swimming strokes gives your mind something rhythmic to focus on, similar to meditation. Being submerged in water has its own therapeutic effects, creating a sense of weightlessness that can feel like a break from life's pressures. Whether you do laps, water aerobics, or just move around in the pool, the combination of physical activity and water immersion helps activate your body's relaxation response. 5. Dance like nobody's watching (seriously, it works) (Image: ) Dancing for at least 150 minutes per week reduces stress, depression, and anxiety while providing an excellent cardiovascular workout that naturally lowers cortisol levels. The rhythmic movement and music combination activate neurotransmitters, like dopamine and serotonin, that improve mood and ease stress. Crank up your favorite songs and let your body move however it wants! Partner dancing styles like tango and salsa are great for stress reduction as they're fun, so you forget you're even exercising while melting away stress. The key is letting yourself get lost in the rhythm and movement. Follow Tom's Guide on Google News to get our up-to-date news, how-tos, and reviews in your feeds. Make sure to click the Follow button. More from Tom's Guide 5 power moves to boost your fitness How to hit your daily step goal without going outside How to build fitness that lasts — the best exercises to do at any age
