Should seniors walk every day?

Adults aged 65 and older need: At least 150 minutes a week (for example, 30 minutes a day, 5 days a week) of moderate intensity activity such as brisk walking. Or they need 75 minutes a week of vigorous-intensity activity such as hiking, jogging, or running. At least 2 days a week of activities that strengthen muscles.

cdc.gov - How much physical activity do older adults need? - CDC

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Aerobic physical activity or “cardio” gets you breathing harder and your heart beating faster. From pushing a lawn mower, to taking a dance class, to walking or biking to the store – these types of activities and more count. As long as you’re doing aerobic physical activities at a moderate- or vigorous-intensity, they count towards meeting the aerobic guideline. Even something as simple as walking is a great way to get the aerobic activity you need, as long as it’s at a moderately intense pace. Intensity is how hard your body is working during physical activity. Try a few of these aerobic activities:

Walking or hiking

Some forms of yoga

Some yard work, such as raking and pushing a lawn mower

Bicycle riding (stationary or outdoors)

Water aerobics

How do you know if you’re doing moderate or vigorous aerobic activity?

On a 10-point scale, where sitting is 0 and working as hard as you can is 10, moderate-intensity aerobic activity is a 5 or 6. It will make you breathe harder and your heart beat faster. You’ll also notice that you’ll be able to talk, but not sing the words to your favorite song. Vigorous-intensity activity is a 7 or 8 on this scale. Your heart rate will increase quite a bit, and you’ll be breathing hard. You won’t be able to say more than a few words without stopping to catch your breath. You can do moderate- or vigorous-intensity aerobic activity, or a mix of the two each week. Intensity is how hard your body is working during aerobic activity. A rule of thumb is that 1 minute of vigorous-intensity activity is about the same as 2 minutes of moderate-intensity activity. Everyone’s fitness level is different. This means that walking may feel like a moderate-intensity activity to you, but for others, it may feel vigorous. It all depends on you – the shape you’re in, what you feel comfortable doing, and your health condition. What’s important is that you do physical activities that are right for you and your abilities.

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Is it true that adults should not drink milk?

There's no reason for adults to drink cow's milk unless they like it, according to Vasanti Malik of Harvard T.H. Chan School of Public Health.

hsph.harvard.edu - Milk not necessary for adults, can be good option for kids

There’s no reason for adults to drink cow’s milk unless they like it, according to Vasanti Malik of Harvard T.H. Chan School of Public Health. While milk does contain nutrients including vitamin D, protein and calcium, adults are likely to get them elsewhere in their diet, said Malik, adjunct assistant professor of nutrition, in a November 29, 2019 USA Today article. She added that since kids tend to eat a less varied diet than adults, milk can be a convenient way to ensure that they get adequate nutrients as they grow.

For adults who do drink milk, Malik suggested choosing lower-fat varieties.

She also cautioned that plant-based milks may not always be healthier than cow’s milk. For example, they may contain added sugars. However, they are a better choice for those whose primary concern is environmental impact, she said. Soy, almond, oat, and rice milk produce less carbon and greenhouse gas emissions than cow’s milk, in addition to using less land and water. Read the USA Today article: Do adults need to drink cow’s milk? Probably not, experts say

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