Helping Seniors Achieve Their Daily Step Goal
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Companion care at home helps seniors stay healthy and supported as they age in place.
Maintaining an active lifestyle is critical for seniors to live a healthy and satisfying life, and walking is one of the most accessible ways to do this. But how many steps should seniors take each day? According to research, while the standard target of 10,000 steps per day is healthy for many people, seniors may benefit more from a more personalized approach. The good news is that with companion care at home, seniors can get help understanding how much they should walk and how to improve their step count each day.
Step Recommendations for Seniors
Recent research suggests that seniors can take advantage of the benefits walking offers from as few as 7,000 steps per day. In fact, walking 4,000 to 5,000 steps per day has been related to improved cardiovascular health, mobility, and emotional well-being. For seniors, consistency and an emphasis on gradual increases in step count are more important than strictly adhering to a high number.
The optimal step count relies on things such as:
- Age: Younger seniors may aim for higher step counts than those in their 80s and beyond.
- Health status: Chronic conditions or mobility issues may require a smaller, more manageable goal.
- Activity Level: Those who are already active may set a goal to reach 8,000-10,000 steps, while those just starting out may shoot for 4,000-5,000 steps instead.
Consulting with a healthcare provider to develop a tailored step target is always a good idea.
Benefits of Walking for Seniors
Walking provides various benefits to seniors, including:
- Regular walking improves heart health by strengthening the heart, lowering blood pressure, and lowering the risk of cardiovascular disease.
- Walking improves joint flexibility, muscle strength, and overall mobility, which reduces the chance of falling.
- Physical activity, such as walking, releases endorphins, which help to reduce depression and anxiety.
- Weight-bearing workouts such as walking increase bone density and lower the risk of osteoporosis.
Tips to Help Seniors Meet Their Step Goals
Achieving a daily step goal becomes easier with the correct encouragement and support. For seniors, this can come from companion care and home providers and loved ones. Additionally, with companion care at home by their side, they gain confidence as they start a new walking routine, knowing they have someone by their side.
Some of the following suggestions help get seniors moving:
- Begin Small: For seniors new to walking as an activity, setting a moderate goal of 2,000 or 3,000 steps each day is a fantastic strategy to boost confidence and minimize injury. Gradually raising the step count by 500 every couple of weeks can result in long-term progress.
- Incorporate Walking Into the Daily Routine: Rather than trying to get their steps all at once, companion care at home can encourage them to build their count as the day progresses. For instance, they may walk to the mailbox, walk during commercials, or set a timer to get up and walk in between other activities.
- Invest in Comfortable Clothing: Good walking shoes with adequate support and cushioning are essential for avoiding discomfort and injury. In addition, a lightweight pedometer or fitness tracker can help seniors track their progress and stay encouraged.
- Make it a Social Event: Walking with friends, family, or companion care at home providers can increase the enjoyment of the activity while also providing social connection.
Walking is a great way for seniors to stay active and healthy. Companion care at home providers can help them make and maintain a walking routine and reach their daily step goal in no time.
If you or someone you know needs help with Companion Care at Home in Comstock Park, MI, contact Gauthier Family Home Care. We provide quality and affordable home care services in our community. Call us at (616) 560-4057 for more information.
Sources:
- https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/10000-steps/art-20317391
- https://apexfoot.com/blog/walking-tips-to-help-seniors
- https://newsroom.heart.org/news/for-older-adults-every-500-additional-steps-taken-daily-associated-with-lower-heart-risk
- https://howdyhealth.tamu.edu/walking-how-many-steps-a-day/
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