How many steps do you take every day at the age of 60

It is more suitable for people aged 60 to walk 6000-8000 steps per day. The specific number of steps needs to be adjusted comprehensively based on factors such as joint health status, underlying diseases, and exercise habits.

1. Joint health factors

Patients with knee joint degeneration are recommended to control within 5000 steps to avoid aggravating cartilage wear. It can be used in conjunction with low impact sports such as swimming and cycling. When walking, choose a plastic track or wear sports shoes with good cushioning performance. When there is severe osteoarthritis, follow the doctor's advice to use sodium hyaluronate injection or glucosamine sulfate capsules.

2. Cardiovascular Adaptability

Hypertensive patients should adopt intermittent walking method, rest for 3 minutes every 15 minutes, and the total number of steps should not exceed 7000. Coronary heart disease patients need to undergo cardiopulmonary function assessment before exercise, and nitroglycerin tablets can be carried with them for emergency use. During exercise, the heart rate should be controlled within the range of 220% to 60% of the age.

3. Metabolic disease management

For patients with type 2 diabetes, it is recommended to walk 2000-3000 steps one hour after meal, which is completed in three times to help stabilize blood sugar. Patients with combined peripheral neuropathy should have their feet checked for any damage and choose breathable cotton socks. When blood sugar fluctuates greatly, backup hypoglycemic drugs such as acarbose tablets can be used.

4. Differences in exercise foundation

Long term lack of exercise should start with 3000 steps and increase by 500 steps per week, with an adaptation period of no less than 6 weeks. People with exercise habits can try alternating fast and slow walking, but the daily step count should not exceed 10000 steps. Continuous soreness after exercise requires a 30% reduction in exercise intensity.

5. Environment and Equipment Selection

Avoid walking outdoors in foggy weather in the early morning of winter, and choose an elliptical machine instead indoors. In summer, it is necessary to avoid high temperature periods and carry a kettle with you. It is recommended to use professional pedometers to monitor step frequency, with an ideal step frequency of 110-130 steps per minute and a heel height of no more than 3 centimeters.

Middle aged and elderly people should pay attention to warm-up before exercise and stretching after exercise, with a focus on moving the ankle and hip joints. Suggest combining resistance training such as wall squats and elastic band exercises to enhance muscle strength. Pay attention to supplementing calcium and vitamin D in diet, and increase the intake of dairy products and dark green vegetables in moderation. If discomfort symptoms such as chest tightness and dizziness occur, exercise should be stopped immediately and medical examination should be sought. Regularly conduct bone density testing and cardiovascular risk assessment, and dynamically adjust exercise plans based on physical examination results.