How many steps should elderly people over 60 take every day

It is advisable for elderly people aged 60 and above to take 6000-8000 steps per day, and the specific number of steps should be adjusted based on factors such as cardiovascular function, joint condition, and underlying diseases. The skeletal muscle function of elderly people gradually deteriorates, and excessive walking may exacerbate knee joint wear. A physical activity of 6000-8000 steps can promote blood circulation and avoid sports injuries. This step range helps maintain cardiovascular endurance, improve blood glucose metabolism, and does not impose excessive burden on the cardiovascular system. When walking, choose a flat road surface, wear sports shoes with good cushioning performance, and maintain a walking speed of 90-100 steps per minute. If discomfort such as chest tightness and joint pain occurs, stop immediately and rest. For elderly people with osteoporosis or arthritis, it is recommended to control the number of steps within 4000. This group of people has decreased joint load-bearing capacity, and excessive walking may accelerate cartilage wear. You can adopt a segmented walking method, with each time not exceeding 20 minutes, combined with low impact exercises such as swimming and cycling. Patients with heart failure should develop a step plan under the guidance of a doctor to avoid sudden increases in exercise intensity that may trigger angina. Diabetes patients should monitor blood sugar before and after walking to prevent hypoglycemia. While maintaining regular walking habits, elderly people should pay attention to supplementing high-quality protein and calcium, and consume 300 milliliters of milk or equivalent dairy products daily. Perform 5-10 minutes of warm-up stretching before and after exercise, with a focus on moving the ankle and knee joints. It is recommended to walk in the early morning or evening to avoid the high temperature at noon. When using a pedometer to monitor steps, the accuracy of the equipment should be calibrated regularly. If you haven't exercised for a long time, you should start gradually increasing from 2000 steps per day. Regularly conduct bone density and cardiopulmonary function tests, and dynamically adjust exercise plans based on the test results.