How much walking is enough?

[SunsetRunner]

Many people on these boards have asked this question. FitBit sets the default at 10,000 steps a day. This is the number recommended by the American Heart Association. But what about those of us with bad knees or hips? I found a great article in Arthritis Today while in my physical therapist's waiting room. Here is a link to the article. Below, I've copied the jist of the article but it may be worth your while to read the whole thing. Personally, my doctors and I agreed to 8,000 steps a day, as long as I promise to get some of those on my recumbant bike, putting less pressure on my knee. I'm trying to put off a replacement for now. 

Note: You can adjust your step goal to whatever is best for you.

(From the article) Walking 6,000 steps per day reduced the risk of functional limitations in people with knee osteoarthritis (OA), according to a new study published recently online in Arthritis Care & Research. Functional limitations are the kinds of mobility problems that affect day-to-day life, such as trouble getting out of a chair or bed, climbing stairs or even walking down the street.

[postingday1]

Carol, great post.

I'm still going for 11K a day 🙂

[Colinm39]

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@SunsetRunner wrote:

Many people on these boards have asked this question. FitBit sets the default at 10,000 steps a day. This is the number recommended by the American Heart Association. But what about those of us with bad knees or hips? I found a great article in Arthritis Today while in my physical therapist's waiting room. Here is a link to the article. Below, I've copied the jist of the article but it may be worth your while to read the whole thing. Personally, my doctors and I agreed to 8,000 steps a day, as long as I promise to get some of those on my recumbant bike, putting less pressure on my knee. I'm trying to put off a replacement for now. 

Note: You can adjust your step goal to whatever is best for you.

(From the article) Walking 6,000 steps per day reduced the risk of functional limitations in people with knee osteoarthritis (OA), according to a new study published recently online in Arthritis Care & Research. Functional limitations are the kinds of mobility problems that affect day-to-day life, such as trouble getting out of a chair or bed, climbing stairs or even walking down the street.

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@SunsetRunnerHi, good to see you again.... An interesting article and as I have found with my sciatica, walking builds up the blood flow and has helped men average my 10k steps for the last 3.5 years (and lose weight ). My physio wants me to add 15 minutes a day using the stationary bike to build more cardio fitness which is helping.

[HelenaFitbit]

I will make sure to show this to my mum @SunsetRunner since she's beginning to show some symptoms of OA, I'm sure it will motivate her to move more 

[bklynite]

carol-b: I think that movement is good for the joints. A few steps get the old knee juice flowing and helps with circulation. I believe that your steps should be a challenge and if you find 6000 steps is a challenge for you, then try each day to meet that goal. After you get there regularly then up it to 7000and so on. I strive for 10K because I can do it right now even with a bad back and a trick knee. Once I build up my endurance I want to challenge myself to do 12K. There isno hard and fast rule to steps but movement keeps you in better health vs being sediatry all the time. I hope this helps.

[SunsetRunner]

I agree, @bklynite. Consistancy and persistance seem to be the keys to sucess. Move every day and keep challenging yourself.

[Fitness502]

My daily average is 10k but I would to do at least 15k 

Spoiler

[NY2TX]

Until six months ago, all I did was walk.  In mid-October I started to add time on my stationary bike when it was raining or too ocld for me to walk outside. I am a street walker and I have taken it to an extreme, covering over 1600 miles from March 23rd 2014 through April 19th, 2015. At the moment I am sidelined after foot surgery but expect to be back on the road around Memorial Day. I've missed exceeding 10,000 steps 4 or 5 times. My ihghest step total have been around 30,000 when I've walked 13+ miles on the street. I've only reached 20,000 steps or more 50 times over the last 13 months.  Mega steps are not my goal, total miles walked and active minutes are my goals.

IMO, walking at pace (meaning as fast as you can go) is certainly enough exercise, especially when it is paired with careful eating. Everyone has their defintion of "careful" eating. To me it meant eliminating all of the foods that I used to eat that made me "happy" (and obese).  The results?

• I have lost over 80 pounds (and I'm now struggling to actually gain weight back)
• I am in the best physical condition in decades
• I walked the Rock & Roll Half Marathon here last December and will repeat this year
• I competed in the Texas Senior Games this month
• I have new goals ahead of me

I've added sessions on my stationary bike which adds a new dimension to my activity, especially now that I am recovering from foot surgery.  I also work out on the weight machines at my Physical Therapist's facility twice a week.