How many steps should people over 60 take per day

It is advisable for people aged 60 and above to walk 6000 to 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 muscles of elderly people gradually deteriorate, and excessive walking may increase knee joint wear or induce cardiovascular and cerebrovascular burden. The walking intensity should be based on slight sweating, slightly rapid breathing but normal conversation, and can be completed in 2-3 times. People with hypertension and diabetes are recommended to wear exercise bracelets to monitor heart rate and control it within 100-120 beats per minute. Osteoporosis patients should avoid walking uphill and downhill, as flat roads are safer. Elderly people with severe arthritis, heart failure, and other diseases should reduce their steps under the guidance of a doctor. It can be changed to low impact exercises such as walking in water or sitting and stepping. During the acute infection period and postoperative recovery period, step counting should be suspended and bedside activities should be the main focus. Some elderly people taking antihypertensive drugs should be alert to orthostatic hypotension and it is recommended to have someone accompany them when walking.

In addition to walking, it is recommended to perform resistance training 2-3 times a week, such as wall squats, elastic band exercises, etc., to enhance lower limb strength. Pay attention to supplementing calcium and vitamin D in diet, and calculate daily protein intake at 1-1.2 grams per kilogram of body weight. Warm up and stretch before and after exercise, and choose sports shoes with good cushioning. Regular physical examinations are conducted to assess exercise risks and adjust exercise plans in a timely manner.