Some people find that after they turn 50, their legs and feet aren’t as nimble as they used to be. It’s not necessarily an illness—maybe it’s just a bit stiff when taking those first few steps in the morning, or perhaps it takes a moment to recover after squatting down and standing back up. Over time, this can lead to fewer opportunities to walk altogether.

Physical endurance, however, slips away subtly—almost imperceptibly. Muscles naturally weaken when they’re not used, especially those in the thighs and calves. Once these muscles begin to atrophy, the stress on your joints increases, making walking even more exhausting, and thus triggering a vicious cycle.

I’ve seen many people who, when they were younger, didn’t enjoy walking—preferring cars for convenience and buildings with elevators. But by their sixties, even a short stroll of just a few hundred meters to the vegetable market leaves them gasping for breath.

Actually, it’s not that heart and lung function suddenly declined—rather, it’s because of a long-term lack of daily walking, causing the body’s energy reserves to deplete too quickly.

Many people worry about putting too much strain on their hearts, fearing that walking too much might be harmful. In fact, moderate walking can actually benefit the heart by keeping blood vessels flexible and helping to lower resting heart rate. The key lies in finding the "right amount"—it’s not about pushing yourself to exhaustion, but rather identifying your personal optimal step count.

What’s the optimal number of steps? It’s not about everyone needing to hit 10,000 steps. For people over 50, fitness levels vary widely. Some individuals start with a strong physical foundation and can easily manage 7,000 to 8,000 steps daily, while others may have lingering knee or lumbar spine injuries that make it unwise—or even unsafe—to push through.

Research shows that 6,000 to 8,000 steps per day is ideal for most middle-aged and older adults, helping them maintain an active metabolism without overstraining their joints.

Step count isn’t just about numbers—it also depends on your walking rhythm and the type of surface you’re on. Walking quickly on hard surfaces puts significant stress on your knees, while softer terrain or paths in parks are gentler on your joints. As for speed, aim to walk at a pace that leaves you slightly sweaty, with breathing slightly faster than usual—but still able to hold a conversation. That’s the sweet spot!