How much is appropriate to walk every day at the age of 60

It is advisable for people aged 60 to walk 6000-8000 steps per day, and the specific number of steps should be adjusted according to personal cardiovascular function, joint condition, and exercise habits. The skeletal muscle function of the sixty year old population gradually deteriorates, but moderate walking can enhance cardiovascular endurance, improve blood circulation, and delay joint degeneration. The exercise volume of 6000-8000 steps is equivalent to moderate intensity aerobic exercise, which can be broken down into 30-40 minutes of walking each time, completed twice in the morning and evening. This step range can stimulate bone density maintenance without causing excessive pressure on the knee joint. It is recommended to choose a flat road surface, wear sports shoes with good cushioning performance, and maintain a head up and chest up posture when walking. If a person lacks exercise for a long time, they should gradually increase from 3000 steps. When there is severe osteoporosis, knee replacement surgery, or cardiac dysfunction, it is necessary to adjust the number of steps according to medical advice. Some hypertensive patients should avoid vigorous exercise that can cause blood pressure fluctuations when walking in the morning. It is recommended to monitor morning peak blood pressure before deciding on exercise intensity. During the acute phase of rheumatoid arthritis, walking should be reduced and replaced with joint activity training in bed. Patients with diabetes should pay attention to the prevention of hypoglycemia after exercise, and can carry candy with them in case of emergency.

In addition to walking, it is recommended to participate in resistance training 2-3 times a week, such as wall squats and elastic band exercises, to enhance lower limb strength. Warm up and stretch for 5-10 minutes before and after exercise to avoid muscle strain. Regularly conduct bone density testing and cardiopulmonary function assessment, and dynamically adjust exercise plans. Pay attention to supplementing high-quality protein and vitamin D to help maintain musculoskeletal health. When there is persistent joint pain or chest tightness, exercise should be stopped immediately and medical examination should be sought.