If you only walk gently, it will be very difficult to achieve the desired effect. Try to increase the difficulty by climbing slopes, going fast or shortening the time but increasing the intensity of movement. In other words, instead of walking slowly for 1-2 hours, walk quickly and vigorously in a shorter time - the body will receive much greater benefits.
In your 50s and 60s, if you rarely walk, often choose a escalator or elevator, start by taking a staircase and trying to move faster every day.
If you already have a habit of moving, such as regularly climbing stairs, add it to your home full-body workout schedule to increase effectiveness. After about two weeks, as your body gets used to it, you can go to the gym to maintain more intensity and exercise more stably.
For retirees who spend most of their time at home and just walk lightly, change by walking faster or climbing short slopes. After two weeks, you should also try going to the gym to exercise more often.
According to the World Health Organization (WHO), the elderly should do moderate-intensity aerobic exercises for about 150-300 minutes per week, which is about 30-60 minutes per day, 5 days/week.
