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
an hour ago
- Yahoo
Transform your body in 15 minutes — the 5 kettlebell moves you need, according to a coach
When you buy through links on our articles, Future and its syndication partners may earn a commission. If you're searching for an accessible piece of fit kit to help inject some fun (and fire) into your at-home weight training, then it's time to invest in one of the best kettlebells. From swings and tactical cleans to deadlifts and snatches, there's a seemingly endless list of exercises to master with this uniquely shaped weight. And doing so comes with multiple benefits. Along with offering a space-efficient way to improve strength, endurance, and overall fitness from home, kettlebells can help to engage multiple muscle groups at the same time, while giving your balance a boost too. If that sounds like your kind of training, grab your humble bell and try out this quick 15-minute workout from NASM-certified personal trainer Jeff Sutherland. Using just one weight, Sutherland has created a speedy full-body workout that is bound to get your heart rate up and put your muscles through their paces. Watch how to do Jeff Sutherland's full body kettlebell workout To make this workout as speedy and effective as possible, Sutherland's session is made up of a single kettlebell complex, which includes five exercises and five rounds. 'In a kettlebell complex, there's no rest in between the exercises; it just seamlessly goes from one exercise to the next,' Sutherland explains. This means you'll complete each of the five exercises back to back before enjoying a one to two-minute break. Once you've done so, you'll need to repeat each exercise for four more rounds. But that said, Sutherland flags that if you do need to rest in between each exercise, you could turn this workout into a circuit with 15-30 seconds in between the next move to help you catch your breath. Either way, the exercises included in Sutherland's session include: Step back kettlebell swing x 10 Figure eight to press x 10 Tactical clean x 10 Clean to squat x 10 Push-ups x 10 Sutherland uses an 18kg kettlebell for each of the first four moves and push-up bars to complete the push-ups, but the trainer notes that if you don't have the latter to hand, this isn't a problem. 'I did five total rounds in under 15 minutes,' he adds. 'Do workouts like this consistently, and you'll get stronger, leaner, and more conditioned.' Can you get in shape with a kettlebell? It's well worth learning how to hold a kettlebell properly before you begin working out with these free weights, as you'll need to perfect different grips for different exercises. But no matter how you look at it, using a free weight like a kettlebell comes with many science-backed benefits. According to a research study produced by the American Council on Exercise, kettlebell training can 'significantly boost' aerobic capacity, while also improving core strength and dynamic balance. A second 2024 research article states that kettlebell training is also a priceless asset in any athlete's workout arsenal, as it can be a 'flexible and useful strategy' for improving players' performance in a variety of sports. Researchers confirmed that dialing up the resistance with a kettlebell can enhance strength, power, endurance, explosive power, and balance. 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 I did 50 kettlebell swings every day for two weeks — here's what happened my body If I could only keep 1 weight to build muscle at home, I'd pick a kettlebell — here's why Forget ab workouts — this full-body routine uses 1 kettlebell and 4 exercises to torch muscles
Yahoo
2 hours ago
- Yahoo
My dad is 72, and these are the 3 strengthening exercises I use to build his strong core and improve balance
When you buy through links on our articles, Future and its syndication partners may earn a commission. I've been training my dad ever since COVID-19 hit, and I've seen significant improvements in his strength and mobility, including a notable boost to his balance and core strength. It's one of my proudest achievements. There are many compound exercises I've taught him, but some strengthening exercises I've implemented more recently have been focused on building a strong core (not just the abs) and improving overall balance and stability. My primary goal is for him to avoid injury as he gets older. We've had some fun — and wobbles — along the way, but as a personal trainer, nothing gives me more joy than seeing those gains show up in everyday life, making his day-to-day more enjoyable, too. He tells me that putting his shorts on is now much less of a task. Want to sculpt a stronger core, increase balance and reduce your likelihood of injury? Here are three moves I swear by. What are the three strengthening exercises? Give these a try. Bosu single-leg deadlifts Try standing on one leg and performing a deadlift while also standing on a Bosu or balance trainer. It tests your balance, yes, but also coordination and mind-muscle connection, which can help you activate the working muscles better. I think balance training is underrated, and it becomes more and more important as you age. Good balance helps prevent falls and improves the stability of your muscles and joints, which will protect you from injuries. Besides, it's an indirect way to build core strength without relying on abs workouts. To keep the strength element of this exercise, hold a set of dumbbells. Stand on the balance trainer with your feet hip-width apart, then hinge forward at the hips and begin lowering your chest toward the floor, while raising one leg into the air straight behind you. If you're holding weights, try tapping them down in front of you, pause when your chest is roughly parallel to the floor, then drive up through your standing leg to stand. Complete 8 reps, then switch sides. Aim for 3-4 sets. Unfamiliar with the deadlift variation? Learn how to do single-leg Bosu ball deadlifts. The key is to avoid twisting your hips and stay controlled throughout. Double up for just $44 and access the Bosu app for inspiration on the best Bosu exercises to Deal Weighted V-sit 'exchanges' This is probably the core exercise I've seen my dad improve most on, and it's fun to do. I like to use a light dumbbell, but you can use anything that you can hold between both hands and feet for the given number of reps below. The V-sit is a true core exercise, but it also tests balance and coordination. Add weight, and you'll move your core muscles through more resistance, making the exercise harder. Most people will feel the V-sit target their abs, waist muscles (the obliques), hips and quads. If you feel pain in your lower back, try bending your knees or stop and check out these core exercises for back pain as a safer alternative. Start on your back and extend your arms and legs onto the exercise mat. Hold a weight or similar with both hands. Brace your stomach, slightly lift your shoulders away from the mat, then lift your upper body and legs into the air together, reaching your fingers and toes to meet overhead. Place the weight between your feet and grip it, then lower back to the starting position. On the next rep, exchange the weight from feet to hands. Complete 8-10 reps and 3-4 sets. Here's how to do V-sit-ups step-by-step. Seated single-arm shoulder press Single-sided movements require core stability, balance and coordination to control the load on one side of your body and prevent you from falling. My dad has a habit of trying to (sneakily) use his legs during shoulder presses, even when I scold him that it's a strict press, not a push press. To combat this, I now ask him to sit on a workout bench with the bench at 90 degrees and his back resting against it. With this tall posture and his feet planted on the ground, he can't use his legs to facilitate movement. That means all the power and strength come from his upper body — the shoulders, triceps and pecs — and stability generates from his core. To do it, sit on a bench (as above) and hold a kettlebell or dumbbell in one hand. Rack it to your shoulder and ensure your lower back isn't arching away from the bench. Keeping a straight back, press the weight overhead and extend your arm, biceps close to your ear throughout. Pause, then lower the weight to your shoulder with control. Avoid leaning to one side. Complete 8 reps, then switch sides. Aim for 3-4 sets. The instability of the weight will work the stabilizer muscles in your shoulders and core, including the rotator cuff muscles that surround the shoulder blades, the abdominals that help support your torso, and the erector spinae, which are spinal stabilizers. If you do want to double load and hold a weight in each hand (as above), you can. 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 Strength vs hypertrophy: what's the difference? High reps vs heavy weights: which is better for building muscle? The 5 best ways to build muscle without lifting heavier weights
Yahoo
a day 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
