From the age of 70, it's important to be aware of the changes your body undergoes. Joint pain, particularly in the knees, is a sign that your body is reacting differently to the physical habits you once had. While walking remains an excellent exercise, it's essential to adapt this activity to your abilities to avoid injury. In this article, we explain why walking less can be a good idea and what three practices to adopt to optimally preserve your health and well-being.
1. Finding a Balance in Physical Exercise:
One of the most common misconceptions is that walking 10,000 steps a day is a universal rule for staying fit. However, after age 70, it is recommended to reduce this requirement. For many older adults, walking between 7,000 and 8,000 steps a day is more than enough to maintain good health without overexerting the body.
The goal isn't to reach a specific number of steps, but rather to listen to your body and find an activity pace that suits you. If you feel tired, it's best to slow down or shorten the distance you cover. The aim is to stay active while avoiding the risk of injury, particularly joint pain and falls, which become more common with age.
2. Adopting good posture while walking
. Walking well is first and foremost about adopting correct posture. Poor posture can not only lead to joint pain, but also affect your balance and breathing. Here are some tips for walking correctly after age 70:
Stand up straight: Keep your chest up and your head straight. This helps align your spine properly and prevents muscle tension.
Swing your arms naturally: It's important to let your arms swing freely to improve balance. Avoid walking with your hands behind your back, as this can create additional tension.
Take even steps: Be careful not to take excessively long strides, as this can strain your joints and increase the risk of injury.
Good posture not only improves your balance and reduces the risk of falls, but it also contributes to better breathing and a greater sense of energy throughout your walk.
