Walking remains one of the most accessible, low-impact, and effective exercises for people of all ages. But according to health experts, the ideal duration of walking changes as the body ages, ensuring fitness gains without strain. Dr. Veer Anand, Consultant – Cardio-Metabolic and Holistic Health at Wellness Hub, Bengaluru, explains how age-specific walking routines can improve heart health, metabolic function, joint strength, and emotional well-being.

Walking requires no special equipment and offers benefits ranging from better cardiovascular function and lung capacity to improved mood and cognitive protection. However, as muscles, joints, stamina, and metabolism evolve with age, the body responds differently to physical activity — which is why walking plans should be adjusted accordingly.

Dr. Anand emphasises that walking is “not a one-size-fits-all exercise” and should align with age-specific needs to maximize benefits while preventing overexertion.

👣 Age-Wise Walking Recommendations

🧒 5 to 12 years: 60 minutes per day

Children require high levels of physical activity to support growth. An hour of walking — divided through the day or combined with play — strengthens bones, boosts attention, and builds lifelong fitness habits.

🧑‍🎓 13 to 19 years: 45–60 minutes daily

Teens benefit from walking to reduce stress, regulate energy, stabilize mood, and maintain healthy body weight. A brisk 45–60-minute walk helps build cardiovascular endurance during growth years.

🧑‍💼 20 to 40 years: 30–45 minutes daily

Young adults can improve stamina, maintain muscle strength, enhance metabolism, and prevent lifestyle diseases by walking 30–45 minutes a day. Doubling the pace also doubles calorie burn. Walking during commutes or breaks helps stay consistent.

🧔 Middle-aged adults (40–60 years): 30–40 minutes daily

Walking becomes crucial for weight management, joint health, and blood pressure regulation. A moderate-paced 30–40-minute walk helps slow aging, boosts immunity, and reduces the risk of memory decline.

👵 Seniors 60+: 20–30 minutes daily

Gentle, consistent walking is ideal for older adults. It improves balance, mobility, heart health, and reduces fall risk. A slower pace with breaks is recommended. Walking with support or a companion enhances safety.

🧠 Why Walking Matters at Every Age

Experts say regular walking enhances:

• Heart and lung function
• Brain health and memory
• Mood and stress reduction
• Metabolism and weight control
• Joint movement and flexibility
• Balance and longevity

Dr. Anand notes that the secret to healthy aging is not walking longer, but walking regularly in a way that matches your comfort and age.

❓ FAQs on Daily Walking

1. Is walking enough for good health?
Yes, even 30 minutes of brisk walking improves cardiovascular and metabolic health.

2. Can walking help with weight loss?
Yes. It burns calories, speeds metabolism, and helps reduce abdominal fat.

3. Does walking improve mental health?
Absolutely — it reduces stress hormones and releases endorphins.

4. Is walking good for joints?
Yes, it strengthens muscles around joints and reduces stiffness.

5. What is the best time to walk?
Anytime — consistency matters more than timing.