How many steps per day is best for people aged 50 to 60

It is more suitable for people aged 50 to 60 to take 6000 to 8000 steps per day. Step control needs to be adjusted based on factors such as cardiovascular function, joint status, and underlying diseases. The main points include gradually increasing the number of steps, avoiding strenuous exercise, choosing comfortable footwear, monitoring body reactions, and completing tasks in different time periods.

1. Gradually increase the number of steps

Middle aged and elderly people should start with a small number of steps when walking, such as around 3000 steps per day, and after adapting for two weeks, increase by 500 to 1000 steps per week. Sudden high-intensity walking may increase the burden on the knee joint, leading to synovitis or muscle strain. It is recommended to use a pedometer to record data and observe the body's adaptation before gradually increasing the amount of exercise.

2. Avoid strenuous exercise

Walking briskly or going up and down hills can significantly increase heart rate, which may trigger cardiovascular and cerebrovascular events in people at risk of hypertension and coronary heart disease. A moderate speed of 90 to 110 steps per minute should be maintained, and it is safest to be able to talk normally but sweat slightly during exercise. Individuals with combined osteoporosis should pay special attention to avoiding jumping or running movements.

3. Choose comfortable footwear

Sports shoes with good arch support can reduce the impact on the plantar fascia during walking, and the recommended sole thickness is between 2 and 3 centimeters. Avoid wearing flat cloth shoes or slippers for long walks, as these shoes lack cushioning design and can easily cause heel pain or worsening of hallux valgus. A 1cm gap should be reserved at the toe to prevent toenail bruising.

4. Monitor body reaction

When there is persistent pain in the knee joint, cramp at night or plantar tingling after exercise, the number of steps in the next day should be reduced and diabetes patients should be consulted to pay special attention to check whether there are blisters or ulcers in the feet. It is recommended to measure the resting heart rate in the morning every week. If it increases by more than 10 times compared to the baseline value, exercise should be paused and medical evaluation should be sought.

5. Divide the daily steps into three time periods: morning, after lunch break, and after dinner, each lasting 20 to 30 minutes. This mode is more conducive to blood sugar regulation than one-time long-distance walking and can also reduce the risk of sports injuries. Daily activities such as shopping and walking dogs can be used to naturally accumulate steps, avoiding the deliberate pursuit of high-intensity exercise in a single session.

This age group should pay attention to the combination of walking and resistance training, and can perform strength exercises such as squats and wall push ups twice a week to maintain muscle mass. In terms of diet, it is necessary to ensure a daily intake of 1 to 1.2 grams of high-quality protein per kilogram of body weight, such as eggs, fish, soy products, etc. Patients with combined osteoarthritis can supplement glucosamine sulfate appropriately, but it must be used under the guidance of a physician. Regularly conducting bone density testing and cardiopulmonary function assessment, and adjusting exercise plans in a timely manner is more scientific.