Walking for 18-Year-Olds: Daily Recommendations, Benefits, and Tips for a Healthy Lifestyle

How much should an 18 year old walk?

For an 18-year-old, regular walking is a fundamental component of a healthy lifestyle, contributing significantly to meeting the recommended 60 minutes of moderate-to-vigorous physical activity daily. While there isn't a single universal "steps" target specific to this age, aiming for at least 10,000-12,000 steps per day, including periods of brisk walking, serves as an excellent general guideline for overall health and well-being.

The Importance of Walking for 18-Year-Olds

As individuals transition from adolescence to early adulthood, maintaining consistent physical activity often faces new challenges, including academic pressures, increased screen time, and changing social dynamics. Walking, a low-impact, accessible, and highly effective form of exercise, offers a powerful antidote to sedentary behaviors prevalent in this age group. It's not just about covering distance; it's about fostering lifelong habits that support physical, mental, and cognitive health.

Current Physical Activity Guidelines for Youth

The U.S. Department of Health and Human Services (HHS) and the World Health Organization (WHO) provide clear guidelines for physical activity:

• Children and Adolescents (aged 6-17 years): Should do 60 minutes or more of moderate-to-vigorous physical activity daily. This should include:
  • Aerobic activity: Most of the 60 minutes or more per day should be moderate- or vigorous-intensity aerobic physical activity. Vigorous-intensity activity should be included at least 3 days a week.
  • Muscle-strengthening activity: As part of their 60 minutes or more of daily physical activity, children and adolescents should include muscle-strengthening physical activity on at least 3 days a week.
  • Bone-strengthening activity: As part of their 60 minutes or more of daily physical activity, children and adolescents should include bone-strengthening physical activity on at least 3 days a week.

While 18-year-olds technically fall into the adult category (18-64 years) for some guidelines, their physiological needs and activity patterns often still align closely with the adolescent recommendations, particularly regarding the importance of daily movement and active play. Walking, especially at a brisk pace, counts as moderate-intensity aerobic activity.

Translating Guidelines to Walking - The "How Much"

While the 60-minute daily recommendation is paramount, understanding how walking contributes to this is key.

• Minutes of Walking: A significant portion, if not all, of the recommended 60 minutes of moderate-intensity aerobic activity can be achieved through brisk walking. This means an 18-year-old should aim for at least 60 minutes of brisk walking most days of the week.
• Steps Equivalent: The often-cited 10,000 steps per day is a popular general health target. For adolescents and young adults who are generally healthy and not meeting other vigorous activity requirements, a higher target of 10,000 to 12,000 steps per day is often recommended by researchers to promote optimal health and reduce sedentary time. This range provides a tangible goal that encourages consistent movement throughout the day.
  • Note: The intensity matters. Simply accumulating steps at a very slow pace may not provide the same cardiovascular benefits as brisk walking. Aim for periods where you can feel your heart rate elevate and breath quicken, but still hold a conversation.

Benefits of Regular Walking for 18-Year-Olds

Engaging in regular walking offers a multitude of benefits crucial for this developmental stage:

• Cardiovascular Health: Brisk walking strengthens the heart, improves circulation, and helps maintain healthy blood pressure and cholesterol levels, reducing the risk of heart disease later in life.
• Weight Management: Walking burns calories and boosts metabolism, aiding in the prevention of unhealthy weight gain, a common concern as activity levels often decrease after high school.
• Bone Density: Weight-bearing activities like walking are vital for building and maintaining strong bones, reducing the risk of osteoporosis in the future. This is particularly important during adolescence when bone mass is rapidly accumulating.
• Mental Health: Walking is a powerful stress reliever. It can reduce symptoms of anxiety and depression, improve mood, and enhance self-esteem. Spending time outdoors while walking also connects individuals with nature, further boosting mental well-being.
• Cognitive Function: Regular physical activity, including walking, has been linked to improved concentration, memory, and problem-solving skills, which can be highly beneficial for academic performance.
• Sleep Quality: Consistent physical activity can regulate sleep patterns, leading to more restful and restorative sleep.
• Social Connection: Walking with friends, family, or as part of a group can foster social bonds and provide opportunities for meaningful interaction.

Factors Influencing Walking Recommendations

While general guidelines exist, individual needs can vary:

• Current Activity Level: An 18-year-old who is currently very sedentary should gradually increase their walking duration and intensity to avoid injury and build sustainable habits.
• Health Status and Goals: Those with pre-existing health conditions or specific fitness goals (e.g., athletic training, weight loss) may have tailored recommendations from a healthcare provider or certified trainer.
• Other Physical Activity: If an 18-year-old participates in vigorous sports, strength training, or other high-intensity activities for several hours a week, their daily walking requirements might be lower as they are already meeting or exceeding aerobic guidelines. Walking would then serve as active recovery or supplementary movement.

Tips for Increasing Walking and Adherence

Integrating more walking into a busy schedule requires intention and strategy:

• Incorporate into Daily Routine:
  • Walk to classes or work: If feasible, choose walking over driving or public transport.
  • Take the stairs: Opt for stairs instead of elevators or escalators.
  • Park further away: Add extra steps by parking at the back of the lot.
  • Walk during breaks: Use study breaks or lunch breaks for a short walk.
• Make it Enjoyable:
  • Listen to music or podcasts: Keep yourself entertained.
  • Explore new routes: Discover parks, trails, or interesting neighborhoods.
  • Walk with others: Socialize while getting active.
  • Set challenges: Aim for a certain number of steps or distance each week.
• Track Your Progress: Use a fitness tracker, smartwatch, or smartphone app to monitor steps, distance, and pace. Seeing progress can be highly motivating.
• Progressive Overload: If starting from a low base, gradually increase your walking time or distance by 5-10 minutes or 500-1000 steps each week to build endurance and prevent burnout.
• Prioritize Safety: Walk in well-lit areas, be aware of your surroundings, and wear appropriate footwear.

When to Consult a Professional

While walking is generally safe for most individuals, an 18-year-old with pre-existing health conditions, chronic pain, or significant concerns about their physical activity levels should consult a healthcare provider or a certified exercise professional. They can offer personalized advice and ensure that walking is integrated safely and effectively into a comprehensive health plan.

Conclusion

For an 18-year-old, walking is not merely a mode of transport; it's a foundational pillar of overall health. Aiming for at least 60 minutes of moderate-intensity activity daily, which can largely be met through brisk walking, and targeting 10,000 to 12,000 steps per day, provides a robust framework for physical and mental well-being. By embracing regular walking, young adults can build a strong foundation for lifelong health, resilience, and vitality.