How many steps per day is appropriate for people over 50 years old

It is more suitable for people aged 50 and above to take 6000-8000 steps per day. The selection of steps should be adjusted comprehensively based on factors such as cardiovascular function, joint condition, and exercise habits. The main influencing factors include underlying diseases, body mass index, bone and joint health, exercise tolerance, and daily activity level.

1. The basic disease

has patients with chronic diseases such as hypertension or diabetes. It is recommended to gradually increase from 3000-4000 steps. Cardiovascular disease patients should avoid vigorous walking and can use segmented walking, lasting 15-20 minutes each time. Walking after meals is helpful for blood glucose control in diabetes patients, but hypoglycemia should be prevented.

2. Body Mass Index

Overweight individuals should control their walking intensity per session, and the daily total can be completed in 2-3 sessions. Obese individuals should prioritize walking on flat ground and reduce climbing or descending stairs to protect their knee joints. It is recommended to cooperate with dietary adjustments to achieve weight loss goals and avoid relying solely on increasing the number of steps.

3. Bone and Joint Health

For those with osteoarthritis or osteoporosis, it is recommended to walk on soft roads and use knee pads. The postoperative population of hip and knee replacement surgery should adjust the number of steps according to medical advice, usually not exceeding 5000 steps within 3 months after surgery. Attention should be paid to keeping joints warm in rainy or cold weather, and sufficient stretching should be done before and after walking.

4. Exercise tolerance

Long term lack of exercise should start with 2000 steps and increase by 10% per week. If there is persistent soreness or fatigue after exercise, it is necessary to reduce the number of steps taken. It can be combined with heart rate monitoring to control intensity and maintain a heart rate of no more than 220% of age multiplied by 60% during exercise.

5. Daily activity level

People who do a lot of household chores can reduce their dedicated walking time appropriately. Physical laborers need to pay attention to the accumulated number of steps during work. Retired individuals are advised to combine walking with social activities, such as joining brisk walking groups or park walking parties. Middle aged and elderly people should choose breathable sports shoes for walking exercise and avoid walking in slippers or hard soled shoes. Avoid the high temperature period at noon in summer, and pay attention to keeping warm in winter. It is advisable to choose a safe area for pedestrian and vehicular traffic diversion for walking routes, and you can carry a pedometer or use a mobile app to record your steps. If discomfort symptoms such as chest tightness and dizziness occur, exercise should be stopped immediately. It is recommended to schedule 1-2 days of rest per week, alternating with low impact exercises such as Tai Chi and Baduanjin. Regular physical examinations evaluate the adaptability of exercise plans and dynamically adjust step targets based on physical condition.