Exercise at Age 75: How Much Walking?

Exercise and activity are important health boosters for all, including those who reach the age of 75. When you get older, exercise not only helps guard against disease, but can also offset the progression of various diseases associated with old age. Some include osteoarthritis, osteoporosis and even dementia. According to the "Lawrence Journal," walking is an especially popular exercise for elderly people. It may be a great choice for you at 75, but take some extra safety precautions to make sure you don't overdo it.

  1. General Recommendations

    • The U.S. guidelines for exercise don't differentiate between younger and older adults. All adults, including 75-year-old people, are encouraged to do moderate exercise for 150 minutes per week, or 30 minutes five times a week. You should also do light walking or stretching for five minutes prior to exercising and another for five minutes after. According to AARP, you can break your 150 minutes into shorter intervals. For example, walk 15 minutes in the morning and 15 minutes at night.

    Considerations for Fit Walkers Who Are 75

    • Even if you're a healthy lifelong exerciser, it's important to discuss your exercise routine with your physician at annual checkups. Describe to your doctor in detail how you fill your 150 weekly minutes of exercise. Discuss how you feel during and after these workouts. She may ask you to record heart rate and blood pressure before, during and after the exercise. Ask if it's OK to do all 30 minutes at once or if it would be safer to divide your time into smaller intervals.

    Considerations for Those New to Exercise

    • If you're 75 but haven't been exercising, check with your doctor before you start walking. He may ask you to start with fewer than 150 minutes per week so your body can adjust. He could tell you that 150 minutes is fine, as long as you divide it into intervals shorter than 30 minutes or start at a slow pace. Over time, you can increase to a moderate level. He could also ask you to record your blood pressure and heart rate before, during and after exercise, and to schedule a follow-up appointment to ensure that your level of exercise is safe.

    Why Walking Is a Good Choice for the Elderly

    • Walking is a flexible exercise. It can be done almost anywhere, from a shopping mall to your neighborhood. Whether or not you drive, you probably have access to a place where you can walk. At 75, you may be feeling the effects of arthritis in your knees, ankles or the joints of your feet. Walking is a low-impact activity, meaning that it doesn't put too much pressure on your joints. This means it's less likely to damage your joints than a higher impact activity such as running or jumping.