If you walk most days, you are doing more than most Australians your age. Here is what the guidelines say walking covers, and what it leaves out.

Walking is one of the best habits you can build after 65, and if you already walk most days you are doing more than many Australians your age. But the national guidelines ask older adults for more than aerobic movement alone, and walking, for all its benefits, only covers part of the list. Below we answer the questions walkers most often ask about what their daily stroll counts for and what it leaves out.

What do Australia’s guidelines recommend after 65?

Australia recommends about 30 minutes of moderate intensity activity on most, preferably all, days for people over 65. Moderate intensity means you feel a bit breathless but can still talk comfortably. On top of that, the guidelines suggest strength training at least twice a week, plus regular stretching and balance exercises, and breaking up long periods of sitting with even 10 minutes of walking or stretching. Our guide to Australia’s physical activity guidelines sets out the full list in more detail.

What does walking count towards?

Walking covers the aerobic part of the guidelines completely. A walk at a moderate pace, faster than usual but with comfortable conversation, counts as moderate intensity activity, and a 30-minute walk adds up to roughly 3,000 to 4,000 steps. You do not need to chase 10,000 steps a day; it is a popular goal, not a rule, and any amount of walking is good for you. Short sessions work just as well as one long one, so three 10-minute walks through the day meet the same target.

What does walking miss, and why does it matter?

Walking misses two things the guidelines ask for: strength work and dedicated balance practice. This matters because exercises that load your muscles and bones keep them stronger, which lowers the chance of falls and osteoporosis. Some estimates suggest that a lack of activity may account for roughly half of the physical decline people experience as they age, and fewer than 25% of older Australians do the recommended twice-weekly strength sessions. Regular walkers have already solved the aerobic half of the puzzle; adding strength and balance covers the rest.

How much strength work is enough alongside walking?

At least two days a week is the target, and the sessions do not need to be long. For each exercise, aim for 8 to 12 repetitions, which counts as one set, and work hard enough that it would be difficult to do another repetition without help. One set is a good start, and two or three sets bring more benefit. You can do strength work on the same days as your walks or on different days. If you are new to it, our strength training basics for beginners explains sets, reps and rest in plain language.

What about balance and flexibility?

The guidelines also recommend regular stretching and balance exercises, and the World Health Organization suggests three or more balance sessions a week for older adults to help prevent falls. Good options include walking backward, standing on one leg while holding a bench, and tai chi, which studies suggest can improve balance and prevent falls in older people. Walking itself helps with balance and coordination, but a few minutes of dedicated practice each week adds a layer that walking alone does not. Before you begin, work through our safety checklist for balance exercises after 60.

How can walkers add strength and balance without joining a gym?

You can cover both targets at home with little or no equipment. Try:

• Bodyweight exercises such as sit-to-stands from a chair, wall push-ups and heel raises, done to the point where you need a short rest before repeating.
• Resistance bands, which suit people who have never lifted weights before and are easy to use at home.
• Hills and stairs, which healthdirect suggests adding to daily walks once your fitness builds, turning the same route into harder work.
• Tai chi classes, where a good instructor will adapt movements to your fitness level and any health needs.
• A walking friend who also wants to strength train. Research on older Australians starting resistance training found that pairing up with a peer helped people stick with twice-weekly sessions.

When should you talk to a professional about your routine?

If you live with a health condition, have had surgery lately or have been moving very little for a while, check with your doctor before you change what you do. A doctor can help you choose suitable activities, may refer you to an exercise physiologist for a tailored program, and can tell you whether you qualify for a free preventative health check. If you have had surgery recently or live with a condition such as heart disease or diabetes, ask specifically about how much walking and strength work is safe for you before you change anything.

Walking remains the backbone of a healthy routine after 65, and nobody is suggesting you give it up. But pairing it with two short strength sessions and a little balance work turns a good habit into a complete one. If the strength side feels intimidating, our article on what people get wrong about strength training after 60 is a good place to start.

Questions we get

Does a 30-minute walk meet the daily activity guideline?

Yes, if the pace is moderate, meaning you can talk comfortably but feel a bit breathless. You can also split it into three 10-minute walks, which is just as effective.

How many days a week should I do strength exercises?

At least two days a week, on top of your walking. You can do them on the same days as your walks or on different days, whichever suits you.

Do I need to reach 10,000 steps a day?

No. Ten thousand steps is a popular goal but not a requirement, and a 30-minute walk is roughly 3,000 to 4,000 steps. Any amount of walking is good for your health.

Can walking improve my balance?

Walking helps with balance and coordination, but dedicated balance exercises such as standing on one leg or tai chi give extra protection against falls.

This article is general information, not personalised medical or fitness advice. Talk to your GP, a physiotherapist or an accredited exercise physiologist before starting a new exercise program if you have a health condition or injury, are pregnant or haven’t been active for a while. In an emergency, call 000.