How many steps should a 60 year old person take every day

It is advisable for people aged 60 to walk 6000-8000 steps per day, and the specific number of steps should be adjusted based on factors such as cardiovascular function, joint condition, and exercise habits. Healthy elderly people can maintain a daily exercise volume of around 8000 steps if they have no obvious joint disease or cardiovascular problems. This intensity helps promote blood circulation, enhance cardiovascular endurance, and does not cause excessive burden on the knee joint. When walking, choose a flat road surface, wear sports shoes with good cushioning performance, and avoid walking for long periods of time in extreme weather. The daily steps can be divided into morning and postprandial periods, with each session lasting 20-30 minutes for better results. Combining moderate stretching and strength training can better maintain musculoskeletal health. For elderly people with osteoarthritis, osteoporosis, or heart failure, it is recommended to control the number of steps to 4000-6000. This group of people should prioritize exercise safety, pay attention to heart rate not exceeding 110 beats per minute when walking, and stop immediately if joint pain or chest tightness occur. You can use auxiliary tools such as canes to reduce joint pressure, and choose soft surfaces such as grass and plastic tracks for exercise. For patients with hypertension or diabetes, it is recommended to develop a personalized exercise program under the guidance of a doctor to avoid morning exercise at peak blood pressure.

Elderly exercise should follow the principle of gradual progress, starting with 3000 steps per day and increasing by 500 steps per week until the target number of steps is reached. It is recommended to use a pedometer to monitor daily activity levels and pay attention to supplementing with sufficient water and high-quality protein. If there is persistent joint swelling or nighttime pain after exercise, it is necessary to seek medical attention promptly to investigate potential bone and joint lesions. Low impact sports such as swimming and cycling can be paired with daily activities, forming a diversified combination of sports that is more conducive to health maintenance.