How many steps do 60-70 year olds take per day

People aged 60-70 are recommended to walk 6000-8000 steps per day. The specific number of steps needs to be adjusted based on factors such as cardiovascular function, joint condition, and exercise habits. Walking exercise helps to enhance cardiovascular endurance, maintain muscle strength, improve blood circulation, prevent osteoporosis, and improve metabolic levels. If healthy elderly people do not have serious underlying diseases, they can refer to the moderate intensity target of 8000 steps per day. During brisk walking, the heart rate should be controlled at around 100 beats per minute, and the state of slight sweating but normal conversation is optimal. It is recommended to split the walking time between morning and evening, each time lasting for more than 30 minutes. Choose a flat road surface and wear sports shoes with good cushioning. If there is degenerative knee joint disease, it can reduce the duration of single walking, increase the daily walking frequency, and avoid uphill and downhill sections.

For groups with chronic diseases such as hypertension and coronary heart disease, it is recommended to gradually increase from 3000 steps per day. When exercising, it is necessary to carry first aid medication with you and avoid going out during low temperature periods in the early morning. The walking exercise of diabetes patients should be coordinated with the meal time to prevent hypoglycemia. All elderly people should warm up their joints for 5 minutes before and after exercise. If discomfort such as chest tightness or dizziness occurs during exercise, it should be stopped immediately.

Elderly walking exercise should focus on step frequency rather than absolute steps, and a rhythm of 110-130 steps per minute is more conducive to improving exercise efficiency. Low impact exercises such as Tai Chi and Baduanjin can be combined in daily life, while ensuring a daily protein intake of 1-1.2 grams per kilogram of body weight. It is recommended to use a pedometer to objectively record data and regularly consult with a rehabilitation doctor to adjust exercise plans, in order to avoid blindly pursuing step counts and causing joint injuries.