[[{“value”:”Walking is a go-to form of exercise—and for good reason. You can do it anywhere and only need a pair of supportive sneakers. Getting your daily steps in provides a multitude of benefits, including improving your mood and energy levels in addition to your muscle, bone, and heart health. Although many walkers strive for 10,000 steps per day, any distance you can add to your routine can be beneficial for your overall well-being.
We spoke with Marwa Ahmed, NASM-Certified Personal Trainer & Running Coach, CEO of The BodyMind Coach, Toronto, who let us in on some great scoop. According to Ahmed, if you can walk this many steps in 60 seconds after 60, you’re in great shape. So get ready to lace up your sneakers and hit the pavement.
The Importance of Gait Testing
Gait testing goes beyond just physical fitness.
“It measures a combination of factors such as neuromuscular coordination, gait quality, and balance,” Ahmed explains. “It also reflects cardiovascular capacity, single-leg strength, and joint mobility. That’s why this test correlates very highly with mortality risk and independence in older adults.”
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If You Can Walk This Many Steps in 60 Seconds After 60, You’re in Great Shape
Ahmed works daily with adults 60+ who prioritize healthy aging and transitioning into their golden years in a functional way. One of the go-to tests she uses with clients emphasizes gait and functional movement, making her an excellent resource.
According to Ahmed, walking more than 100 to 120 steps per minute while maintaining a comfortable pace is considered solid, while more than 130 steps per minute is elite. Anything less than 90 steps per minute could indicate reduced gait function.
“This is when we do more assessments to see if it is coming from reduced balance, joint issues, or limited strength,” Ahmed tells us.
Height and stride effects are commonly understated because what’s most important is your fitness levels, Ahmed stresses. For instance, taller individuals typically take bigger strides at a slower pace.
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What To Practice at Home
Start by warming up for five minutes at an easy pace on a smooth path or surface. Set your timer for 60 seconds and assume a comfortable pace where you’re still able to hold a conversation but you’re struggling to speak completely full sentences. If you’re concerned about balance, have a wall next to you so you can hold onto it for support, if necessary.
Repeat this test two to three times over the span of a week to ensure you have a reliable baseline.
The post If You Can Walk This Many Steps in 60 Seconds After 60, You’re in Great Shape appeared first on Eat This Not That.”}]]