Is Walking Enough for Older Adults? A Trainer Weighs In

For many older adults, a daily walk is their main form of exercise. It’s simple, accessible, and feels healthy. But is it truly enough to stay strong and independent, especially after the age of 60?

Fitness trainer Navneeth Ramprasad, known as Get Fit With Nav on Instagram, is challenging this common belief. In a recent video, he argued that long daily walks on hard surfaces might do more harm than good for older adults, potentially leading to weak knees and bones.

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Why Walking Alone May Not Be the Best Strategy

According to Ramprasad, while walking is a great low-intensity cardio exercise, relying on it exclusively can have downsides for those over 60.

"Long walks on hard surfaces will result in knee pain, ankle stress, and faster muscle loss," he explains.

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He points out that walking alone doesn't build the strength, mobility, or muscle mass necessary to prevent age-related issues like poor balance and chronic pain.


Once pain from overuse sets in, it can be difficult to break the cycle and maintain an active lifestyle.

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A Better Approach to Fitness for Seniors

Instead of a single long walk, Ramprasad suggests a more balanced and effective routine.

1. Break Up Your Walks: He recommends splitting a 45-minute walk into three shorter 15-minute sessions, ideally one after each meal. This approach is easier on the joints while still providing the benefits of walking.
   
   
2. Add Strength Training: Ramprasad advises walking only three to four days a week and incorporating strength training on alternate days. This gives the body adequate time to recover and build strength.
   
   
3. Use Resistance Bands: He suggests a simple and affordable tool: resistance bands. "Give them a simple resistance band that they can carry with them to the park," he says. "These are handy, low-cost equipment that can make them build strength, mobility, and muscle, which is far more important than just low-intensity cardio."
   
   

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By combining shorter walks with resistance training, older adults can build the muscle and stability needed to remain strong, independent, and pain-free for years to come.

Source: hindustantimes

The opinions shared in the GymNation blog articles are solely those of the respective authors and may not represent the perspectives of GymNation or any member of the GymNation team.