8000 Step Walking Workout
Getting your steps in each day might seem like a simple goal—but for seniors, it can be one of the most powerful things you can do to support your heart, mobility, and independence.
We recently created a new 8000-step indoor walking workout that’s over an hour long, and we designed it with you in mind. It’s low-impact, safe for all fitness levels, and can be done either seated or standing. My mom does it seated, and I do it standing—because walking should be something we can all enjoy, no matter where we’re starting.
But why 8000 steps?
Recent research indicates that for people 60 and over, the health benefits level off between 6,000 and 8,000 steps per day; for people under 60, the benefits level off between 8,000 and 10,000.
Walking has many benefits including:
Enhancing cardiovascular health
Improving circulation and mobility
Supporting joint flexibility
Boosting mood and energy levels
Managing weight
This workout is:
Gentle on the joints
Easy to follow
Flexible to your pace—take breaks when needed, or march in place while seated
If you’ve been sedentary, don’t be discouraged. Even a few minutes of movement a day can make a big difference—and you can build from there. We designed this workout to be something you can return to again and again.
Estimated calorie burn for:
🔥 A 120 lb (54.4 kg) person: 223 to 244 calories
🔥 A 200 lb (90.7 kg) person: 372 to 403 calories
Please note that these estimates are rough calculations for the standing workout and don't take into account individual variations, such as fitness level, walking speed, and other factors that can affect calorie burn. The seated workout will burn less calories. Additionally, these estimates include the calories burned during the exercise itself and do not account for the calories burned at rest or through other activities throughout the day.
Whether you’re walking toward better heart health, more energy, or just want to feel stronger in your everyday life, this is a great way to get moving.
Let’s take that first step—together. ❤️
Want more long walking workouts? Try these:
Sources:
✅ Harvard T.H Chan School of Public Health
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