Try breathing exercises and easy yoga stretches. Taking good care of your feet will ensure they remain in walk-worthy condition. This is considered good, anything less is poor to very poor. "It's a real part of the human experience to see that when someone slows down with age, they may not be doing as well as they once were," said lead researcher Dr. Stephanie Studenski. 30 Year old Male, 6’1", 220lbs. Community Answer. For a person who weighs about 150, walking 6 miles and eating 500 calories less should see weight loss of about 8.5 pounds in those 30 days and a 125-pound person following the same routine will see about 7.7 pounds gone. Repeat three to five times with each foot. Do not overeat – stop eating when hungry. Take a one-minute break. With advanced age comes an increased mandate to preserve or improve fitness with an exercise program. Time yourself starting when you hit your stride, and the extra warm-up period turns into bonus fitness minutes. After that, we go for another slower walk for about 6,000 steps. As we age, changes in hormone levels also seem to draw fat toward the belly like a magnet. After five minutes, walk for 10 minutes at a faster rate if you can. Exercise after age 70. As long as the minutes add up, you've logged your quota -- and you can multitask by combining your walk with a trip to the store, walking the dog, or chatting with a fitness buddy on a circuit around the mall. Clinicians could even monitor speed over time as a safe and inexpensive way to red-flag slowdowns associated with developing health problems. One way to keep up stamina is to do the very activity you are trying to preserve: Walking. The average 65-year-old can expect to reach her 85th birthday, and the average 75-year-old will live to age 87. A 70-year-old man needs 2 cups of fruit per day; a 70-year-old woman needs 1 1/2 cups. About a year and a half ago, I got a dog so he makes sure that I walk. And yet, studies show that only around half of women are aware of its dangers. Finish up with a few gentle stretches to keep your leg muscles limber and get the kinks out of your back and shoulders. Risk of colon cancer can be cut by 30-40 per cent if you complete three to five hours of cardio per week. Do not overeat – stop eating when hungry. Walking is one of the easiest, most accessible exercises for seniors and, at age 75, you could be adding years to your life and prolonging vigor and independence with a daily stroll. Centers for Disease Control and Prevention: How Much Physical Activity Do Older Adults Need? The Advantages of Walking Up Hills to Exercise, Beth Israel Deaconess Medical Center: Women Can Improve Heart Health While They "Walk and Talk", University of New Mexico: The Age Antidote, NHS Choices: Physical Activity Guidelines for Older Adults, Psychonomic Bulletin & Review: Benefits of Regular Aerobic Exercise for Executive Functioning in Healthy Populations. Presented in this article is a chart and calculator to know the ideal weight for height and age. About 30% of people aged 65 years and over have a fall at least once each year, increasing to 50% in people aged 80 years and over . Someone like Gerjouy, for example, who at his age still strolls comfortably at about 3 miles per hour, can expect to enjoy another seven years of life. That doesn't mean you should be able to do it that fast. This translates into walking distances of 1 and 4-1/2 miles respectively. Fulfillment of these principles will allow you to solve the problem – how much to walk to lose weight chart. Once 5,000 steps per day is manageable, you can work up to a goal of 7,500 steps per day then 10,000 per day. Administering a simple timed walking test could prove useful for helping doctors make more individualized healthcare recommendations. This article is 10 years old and does not reflect the abilities of people with physical challenges. 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