Quick Answer
The recommended daily step count for a 73 year old woman is generally 7,000 to 10,000 steps per day. This range allows her to meet physical activity guidelines and maintain health as she ages.
How Many Steps are Recommended for Older Adults?
Most public health organizations recommend that older adults get at least 150 minutes per week of moderate intensity aerobic activity, such as brisk walking. This is equivalent to about 30 minutes of activity 5 days per week.
To translate this time-based recommendation into steps, a general rule of thumb is that 1 minute of moderate intensity walking equates to around 100 steps. So 30 minutes of brisk walking per day would be about 3,000 steps.
Based on this, the minimum recommended daily steps for older adults is:
– 3,000 steps from the 30 minutes of daily brisk walking
– Plus an additional 4,000 steps accumulated throughout the rest of the day through regular daily activity
So a minimum of 7,000 daily steps would meet physical activity guidelines for older adults.
However, most experts recommend working up to 10,000+ steps per day for additional health benefits as an older adult.
Benefits of 10,000+ Steps Per Day
Getting in over 10,000 steps per day has been shown to provide these benefits for older adults:
– Reduces risk of obesity, heart disease, stroke, diabetes, breast and colon cancer
– Helps maintain strength and mobility
– Prevents loss of bone density and reduces fracture risk
– Improves balance and coordination, lowering fall risk
– Enhances sleep quality
– Boosts energy levels
– Improves cognitive function
– Reduces risk of depression and anxiety
– Promotes self-confidence and healthy self-image
So aiming for 10,000 steps or more provides maximum health perks. But any steps over 7,000 will start to provide benefits.
Step Goals Based on Current Activity Level
The step count an older adult should aim for depends in part on their current activity level:
For Sedentary Adults
If an older adult is currently sedentary and gets less than 3,000 steps per day, they should start with a modest goal of 5,000 steps daily and gradually build up to 7,000-10,000 over time. Increasing steps too drastically when sedentary can lead to overuse injuries.
For Somewhat Active Adults
For older adults who get some moderate activity but less than 7,000 steps daily, aim to gradually increase to 7,000-10,000 steps over a few weeks.
For Active Adults
Those who already get over 7,000 steps daily can set a goal to reach 10,000 steps within a couple months. This steady increase of 1,000-3,000 additional steps conditions the body safely.
Step Goals Based on Health Conditions
Older adults should also take into account any medical conditions or mobility limitations when setting a step goal.
For Those with Arthritis or Joint Pain
Aim for 7,000-9,000 steps daily. Listen to your body and avoid overdoing it to prevent pain flares.
For Those Recovering from Surgery or Illness
Consult your doctor, but a temporary goal of 5,000-7,000 steps is reasonable as you recover. Increase 500-1,000 steps weekly as tolerated.
For Those with Heart Disease or Diabetes
Check with your physician, but 7,000-10,000 steps is often safe if your condition is well-managed. Adjust based on your stamina.
For Those with Limited Mobility
Work up to 5,000-7,000 steps daily, using adaptive devices like canes or walkers as needed for support. This will help maintain function.
How to Build Up to 10,000 Steps
Incrementally increasing your daily steps is better than jumping straight to 10,000. Here are some tips:
– Get a fitness tracker to monitor your daily steps and progress
– Schedule time for walks
– Gradually add 1,000-2,000 steps every 1-2 weeks until you reach your goal
– Take extra short walks around the house and office throughout the day
– Park farther away from entrances when running errands
– Take the stairs whenever possible
– Walk in place or march on the spot while watching TV
– Join a senior exercise class like water aerobics
– Go on walking dates with friends or family
– Try yardwork like raking leaves or gardening
– Take an evening stroll around the neighborhood
– Go on nature walks at parks
Moving consistently throughout the day at a comfortable pace allows you to safely reach 10,000 steps. But consult your doctor before significantly increasing your activity level.
How Step Goals Change With Age
As people move into their 70s, 80s, and beyond, some downward adjustment of step goals may be necessary. In general:
– Healthy adults in their 70s can aim for 7,000-10,000 steps daily
– Healthy adults in their 80s can aim for 5,000-8,000 steps daily
– Healthy adults in their 90s can aim for 3,500-5,000 steps daily
This accommodates the natural age-related decline in exercise capacity while still providing benefits. Very elderly adults may need to consult an occupational therapist to have step goals properly tailored.
Maximizing Benefits and Safety
To maximize the benefits from an increased step count while staying safe:
– Warm up and cool down with 5-10 minutes of slower walking
– Start low and increase volume gradually over weeks/months
– Walk at a natural brisk pace that you can sustain and hold a conversation
– Wear well-cushioned shoes with good support
– Stay hydrated and drink water before, during and after
– Apply sunscreen if walking outdoors
– Carry emergency ID and a charged cell phone
– Strength train 2-3 days per week to improve stability and prevent falls
– Listen to your body and take rest days when needed
– Consult your physician before significantly increasing physical activity
With a gradual increase in daily steps, older adults can safely meet step count recommendations and achieve lasting health benefits.
Sample Step Count Schedule for Building to 10,000
Here is a sample 12 week schedule for an older adult to gradually build up to 10,000 steps per day:
| Week | Daily Step Goal |
|---|---|
| 1 | 5,000 steps |
| 2 | 5,500 steps |
| 3 | 6,000 steps |
| 4 | 6,500 steps |
| 5 | 7,000 steps |
| 6 | 7,500 steps |
| 7 | 8,000 steps |
| 8 | 8,500 steps |
| 9 | 9,000 steps |
| 10 | 9,500 steps |
| 11 | 10,000 steps |
| 12 | 10,000 steps |
This schedule allows the body to adapt without overdoing it. But always listen to any pain or discomfort signals and adjust as needed. Consulting a physical therapist can also help tailor an appropriate step count progression schedule.
Conclusion
For optimal health, 73 year old women should aim for 7,000-10,000 steps per day, with 10,000 providing the most benefits. This target can be adjusted based on current activity level, health conditions, and mobility. Building up gradually, using a fitness tracker, scheduling walks, and being consistent is key. Staying safe while increasing steps involves using proper footwear and gear, hydrating, consulting your physician, and listening to your body. Reaching an appropriate step goal can help 73 year old women stay active and independent while aging gracefully.