Walking your way to better health after age 65

⏱ 3 min read, 60 min video

Walking may seem simple, but it is one of the most powerful tools available for supporting healthy aging. In this must-see recording, Dr. Marla Beauchamp explores how walking can improve mobility, reduce the risk of chronic disease, and help older adults maintain independence and quality of life. The message was clear: every step counts.

View or download a transcript.

Highlights include:

• Why physical activity matters after age 65 (1:12)
• How many steps do older adults really need? (6:46)
• Why walking speed predicts healthy aging (16:34)
• What counts as brisk walking? (21:52)
• Nordic walking: Pros and cons for older adults (26:14)
• Safe walking tips for summer, heat, winter, and ice (29:53)
• Choosing the right cane or walker (35:20)
• Walking safely with arthritis and joint pain (42:49)
• How to start walking after being inactive (50:09)

5 key takeaways

1. Physical activity is critical for healthy aging. Regular movement lowers the risk of chronic disease, mobility disability, falls, cognitive decline, and premature death.
2. Walking is highly effective and accessible. Around 7,000 daily steps or 30 minutes of brisk walking per day can provide substantial health benefits for many older adults.
3. Walking speed matters. Faster walking speed is linked with better survival, mobility, and independence, and walking speed can be improved through exercise.
4. Walking alone is not enough. Strength, balance, and bone-loading exercises are also important for maintaining muscle mass, reducing risk of falling, and supporting bone health.
5. Every move counts. The greatest health gains often occur when people go from being inactive to becoming even modestly more active.

Why walking matters more as we age

As Canadians live longer, maintaining health and mobility becomes increasingly important. While life expectancy continues to rise, many people spend their later years managing chronic disease, reduced mobility, or disability.

Physical activity plays a major role in helping people stay healthy and independent.

According to the Canadian 24-Hour Movement Guidelines, adults over age 65 should aim for at least 150 minutes of moderate to vigorous physical activity each week, along with muscle-strengthening and balance activities. Walking is one of the easiest and most accessible ways to achieve those goals.

Research shows that regular walking can reduce the risk of cardiovascular disease, lower the risk of type 2 diabetes, support cognitive health, improve mood and sleep, and increase longevity.

You may not need 10,000 steps

Many people are familiar with the idea of walking 10,000 steps a day, but Dr. Beauchamp explained that important health benefits can occur well before that target. Research suggests that for many older adults, approximately 6,000 to 8,000 steps per day provides substantial benefit. In fact, the greatest gains often happen when people move from being very inactive to becoming even modestly more active. Someone increasing from 2,000 daily steps to 7,000 daily steps may significantly lower their risk of chronic disease, dementia, depression, and premature death. For people who prefer not to count steps, another practical goal is about 30 minutes of brisk walking each day.

What counts as brisk walking?

Brisk walking means walking with purpose. A simple way to gauge intensity is the “Talk Test.” During moderate-intensity walking, you should still be able to talk, but your sentences should become shorter. You should not be able to sing comfortably. If walking feels too easy, slightly increasing the pace, shortening the stride, or swinging the arms more naturally can help increase the intensity.

Walking speed matters

Walking speed itself is a strong indicator of health. Slower walking speed has been linked to a higher risk of mobility limitation, disability, and even shorter survival. The encouraging news is that walking speed can improve. Exercises that strengthen the legs and challenge balance can make a meaningful difference. Simple activities such as sit-to-stands from a chair, heel raises, mini squats, balance exercises, and walking in different directions can all support better walking performance and stability.

Download a handout of standing leg exercises for strength and flexibility.

Walking alone is not enough

Although walking has many benefits, Dr. Beauchamp emphasized that it should be part of a broader movement strategy. Walking alone is generally not enough to maintain muscle strength, adequately challenge balance systems, or preserve bone density. That is why adding resistance and balance exercises is so important as we age. Even two sessions per week of strength and balance training can support mobility, reduce falls, and help maintain independence.

Canadian weather presents unique challenges for staying active. During winter, older adults should prioritize traction, proper footwear, reflective clothing, and safer walking routes. In icy conditions, taking short “penguin-style” steps can improve stability.

In summer, hydration and heat safety become critical. Walking earlier in the morning or later in the evening may help reduce the risk of heat-related illness.

Assistive devices such as canes, walkers, or rollators can also help people remain active safely. Importantly, Dr. Beauchamp stressed that assistive devices are not signs of decline. The right device can actually help people walk farther, more confidently, and more often.

The best walking routine is the one you will keep doing

Perhaps the most encouraging takeaway from the webinar was that physical activity does not need to be perfect to be meaningful. Short walking bouts throughout the day still count. Parking farther away, walking after meals, or making active transportation part of daily life can all contribute to better health. For people restarting activity after illness or long periods of inactivity, beginning with only a few minutes at a time is completely reasonable. The key is consistency and gradual progress.

Walking remains one of the simplest and most effective ways to support healthy aging. Combined with strength, balance, and regular movement throughout the day, it can help older adults stay healthier, more mobile, and more independent for years to come.

And remember, every step counts.

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