🏃 Guide to Daily Running & Walking Based on Age and Fitness Goals 🏃

How often do you walk or run?

1. Kids (5-12 years):
Steps: 12,000-16,000 steps
Distance: 9-12 km
Why: Promote bone growth, increase agility, and enhance cognitive development.

2. Teens (13-19 years):
Steps: 10,000-15,000 steps
Distance: 7.5-11 km
Why: Maintain cardiovascular health, boost metabolism, and enhance mood.

3. Adults (20-50 years):
General health:
Steps: 7,000-10,000 steps
Distance: 5-7.5 km

Weight loss:
Steps: 10,000-15,000 steps
Distance: 7.5-11 km

Endurance training:
Steps: 15,000+ steps
Distance: 11+ km
Why: Counter sedentary habits, manage weight, and build endurance.

4. Older adults (50+ years):
General health:
Steps: 5,000-8,000 steps
Distance: 3.5-6 km

Weight management:
Steps: 8,000-10,000 steps
Distance: 6-7.5 km

Endurance and joint health:
Steps: 10,000-12,000 steps
Distance: 7.5-9 km
Why: Preserve joint mobility, improve cardiovascular health, and boost mood.

🔍 Note:
Individual fitness levels, medical conditions, and other factors can influence how much one should walk or run daily. It’s essential to consult with a physician or fitness professional to determine a regimen tailored to you.

Remember, it’s not just about distance; consistency, form, and enjoyment are key! Happy stepping! 🚶‍♂️🚶‍♀️🏃‍♂️🏃‍♀️