Forget the 10,000-step goal: for those over 60, a rheumatologist suggests a new walking target. While the 10,000-step goal has been a health staple for years, experts now say that for joint health, the 'magic number' for those in their 60s and beyond is actually 8,000 steps. This revelation comes from Dr. Raquel Almodóvar, a specialist in rheumatology, who explains how a simple change like walking can significantly improve the health of those living with rheumatic diseases. Not only does it help alleviate pain, fatigue, and stiffness, but it also aids in relieving joint burden, strengthening muscles, and boosting mood.
Managing conditions through walking: Lupus to arthritis
Systemic autoimmune rheumatic conditions (SARDs) - which include lupus, scleroderma, Sjögren's syndrome, and vasculitis - as well as inflammatory arthritis, present daily challenges for patients. These conditions, often long-term and causing widespread inflammation, lead to persistent pain, stiffness, and exhaustion, significantly limiting daily activities. While medical treatments have advanced, lifestyle-based approaches, such as walking, are crucial for improving well-being.
The core benefits of a daily walk
Dr. Almodóvar highlights several key ways that walking supports the body: natural anti-inflammatories, easier movement and less pain, building stamina and fighting fatigue, protecting heart health, stronger bones, better gut health, and a boost for sleep and mental well-being. Clinical guidelines now view walking as a cornerstone of managing rheumatic conditions, ensuring independence and fewer daily struggles.
How much should you walk to see a difference?
The ideal duration and frequency depend on personal fitness levels and how a condition affects daily life. The World Health Organisation recommends at least 150 minutes of moderate-paced walking a week, roughly 30 minutes a day, five days a week. For those struggling with severe exhaustion or mobility issues, a 'little and often' approach is suggested, breaking walks into shorter bursts throughout the day.
Why 10k isn't always the 'Magic Number' for Steps
The sweet spot for step counts varies: 8,000 steps a day for those over 60 and 10,000 steps for those under 60. Once you pass these numbers, some health benefits may increase, but others may decline. Instead of aiming for a dramatically higher number of steps, adding different types of movement, such as strengthening exercises, is more beneficial.
Finding the Right Pace
Dr. Almodóvar advises that any level of intensity is useful, and walking at a comfortable pace is ideal. A 'brisk' pace is about 100 steps per minute, allowing for a conversation without getting out of breath. While a faster pace may be slightly more efficient, the total number of steps is more important.
Precautions for walking with rheumatic conditions
While walking is generally safe, it's important to be mindful of body signals. Dr. Almodóvar suggests exercising caution if symptoms worsen during a walk, such as sharp pain in the outer hip or heel pain. In these cases, low-impact alternatives like swimming or stationary cycling are recommended.
What if the pain makes walking difficult?
During a flare-up, adapting rather than stopping is key. Strategies include reducing walk intensity and duration, swapping walking with low-impact exercises, prioritizing rest when pain or inflammation is high, using walking aids like sticks or poles, and performing gentle stretching and joint mobility moves.
Choosing the right footwear
Well-cushioned trainers with flexible yet supportive soles are vital for those with rheumatic conditions. Dr. Almodóvar recommends a wider fit, breathable materials, and a non-slip sole to minimize the risk of falling. Orthotic insoles may be beneficial for specific issues like flat feet or joint alignment problems.
How to make walking part of your daily routine
To turn walking into a sustainable habit, start with short distances at home, take walk breaks during the day, and use everyday errands like shopping or walking the dog. Establish a steady routine, starting with 5-10 minute sessions and building up to around 30 minutes daily. Walking with friends or a group can provide emotional support, and using a pedometer or app can track progress.
Exercises to pair with your daily walk
Complementary exercises like strength training, flexibility and mobility practices (e.g., yoga or tai chi), and balance and stability exercises can support walking routines. The World Health Organisation suggests doing these activities at least two or three times a week, alongside walking, for the best results.
About the expert: Dr. Raquel Almodóvar is a rheumatologist at the Hospital Universitario Fundación Alcorcón (Madrid), a representative for the Spanish Society of Rheumatology, and a coordinator of the 'Reumafit' programme.
