Reasonable goal

[WalkerL]

I'm 66 and just beginning (again) to get my fitness routine organized into my day.  (I exercise regularly in spirts  🙂  I am not overweight but my stamina is quite low.  What would be a reasonable number of walking steps to try to aim for?  In general I do around 3000, but I feel that is not enough.  I'm lucky enough to have access to a state-of-the-art exercise room in our community but, I'll confess, I really don't even know how to use most of the equipment.  It's intimidating to go in there!!!

[emili]

Hey @WalkerL, welcome to the community. I wish there was a magic number of steps that we can give you, but it really boils down to what you can do. The recommended number is 10000. If you are at 3000 and its no problem, tack on another 1000 and see how that feels. Then another and another until you are capacity. Stay there for a bit until that number becomes too easy and add another. As far as the equipment being intimidating. I agree, it could be. But most of them work the same. So if you want to try the treadmill. Have a stretch then climb on. Somewhere there should be an option to quick start the machine. All that means is you are going to turn it on and it will start to move at 0.5 miles per hour. Basically standing still. Find on the display where it shows the speed- so look for 0.5 and use the buttons below to slowly increase your speed. Go to 2.0 and see how it feels. Too slow, go a bit more. While you are walking the first day, take the time to look at the maching and play with the buttons. You will see incline, you will see time (how long you want to go for) you will see presets you can choose once you feel confident enough to try them.  You will also see the stop button- when you have had enough. And the emergency stop button- when you need to stop immediately or risk injury. Go and try. Bring some tunes. You will like it.

[GershonSurge]

@WalkerL,

Welcome to the forum and to the fitness journey.

I'm male, 63, at the center of the normal weight range and have no health problems. 

It's amazing how slow changes over time can result in big improvements over a year or two or three. The physical benefits start almost immediately. You will need to weigh any advice against your own common sense about what you can do.

3,000 steps is not enough, but it's the starting point you are at. I recommend increasing it a small amount each week. For instance, during the next week, try to get a total of 21,700 steps. That's only a hundred more a day. Then the week after, get 21,800, etc. 

The most important thing during this phase is to prevent injuries. If something starts to hurt more than a small amount, rest. 

If you have a Planet Fitness there, I recommend the $10/month membership and a visit with the trainer. As we get older, we do need some resistance exercises to maintain upper body strength. Everything necessary can be done with a pair of 5 pound dumbbells at first, and work up to 10 pounds over a few months. You can get all the strength training you need with about 10 exercises a day. (If you are interested, I'll give specifics.)

Another approach for resistance training is to do household chores that involve the use of the arms. Especially include things that require you to put your arms over your head. An hour of steady housecleaning a day is all that's necessary.

I realize this isn't a lot of information, but it's enough to get headed in the right direction. 

[WalkerL]

Thank you for your quick and encouraging response. I did walk 5000 steps today and felt quite proud of myself. Ankles are a bit sore but not bad.



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[WalkerL]

I'm so tickled with all your encouragement. Maybe this is what I've been missing.

Sent from my iPad

[DanielleinDC]

AS others have suggested, set a goal slightly above that 3,000 (maybe 4,000?) and go for it. If that's too easy, add another 1,000 steps. The general consensus among pedometer and fitness tracker makers is to go for 10,000 a day, but you'll want to work your way up to that slowly.

A treadmill is pretty basic: Hop on, follow the instructions, use the buttons to increase your speed and/or incline. If you see someone in the exercise room when you're there, maybe ask how to use the other equipment. My apartment building has a fitness center, and the machines have instructions printed on them. 

You could also get a small pair of dumbbells (maybe 5 or 10 pounds) and work out to fitness videos in your apartment. I do that a lot. I started with three-pound dumbbells I had lying around and want to go up to five.

[shipo]

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@WalkerL wrote:
I'm so tickled with all your encouragement. Maybe this is what I've been missing.

Sent from my iPad

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Congratulations on your progress so far.  The only thing I have to add, which was initially addressed by @GershonSurge, just because 10,000 steps is kinda-sorta the default recommendation for a daily step count; do not in any way feel limited by that number.  If as you improve your fitness you can strive for 20,000, 30,000, or even more steps in a day, go for it.