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

It is more suitable for people aged 60 to walk 6000-8000 steps per day. The specific number of steps needs to be adjusted based on factors such as joint condition, underlying diseases, exercise habits, etc. The main influencing factors include cardiovascular and pulmonary function, knee joint health, body weight, daily activity level, and personal tolerance.

1. Heart and lung function

For those with good heart and lung function, increasing the number of steps to around 8000 can help improve cardiovascular endurance. When there are underlying diseases such as chronic obstructive pulmonary disease and coronary heart disease, it is recommended to control within 6000 steps to avoid inducing chest tightness and shortness of breath. When walking, keep your breathing steady and rest immediately if you experience palpitations.

2. Knee joint health

8000 steps per day can strengthen lower limb muscle strength in patients without osteoarthritis. For those with knee joint degeneration, it is recommended to reduce the number of steps to 4000-6000, prioritize using plastic trails, and avoid climbing or walking with heavy loads. When merging meniscus injuries, knee pads should be used in conjunction.

3. Body weight base

People with normal body mass index can exercise according to standard steps. The overweight population gradually increases from 3000 steps in the early stage to avoid sudden increases in joint burden. Obese individuals are advised to complete the daily total in stages, accompanied by low impact exercises such as swimming.

4. Daily activity level

Long term sedentary individuals should start adapting from 3000 steps. For those who engage in physical activities such as grocery shopping and taking care of grandchildren, they may consider reducing their deliberate walking distance. Household chores cannot completely replace aerobic walking, and it is necessary to ensure a continuous walking period of at least 10 minutes.

5. Personal tolerance

is based on the absence of sustained fatigue the next day, with a recommended step frequency of 100-120 steps per minute. Patients with diabetes need to be alert to hypoglycemia, and it is safer to walk 1 hour after meals. Hypertensive patients should avoid vigorous morning walking and pay attention to monitoring changes in blood pressure after exercise.

It is recommended to use intermittent walking method, with a 15 minute walk and a 2-minute rest, and choose anti slip and shock-absorbing shoes. Perform 5-minute ankle joint encirclement, lunge stretching, and other preparatory activities before and after exercise. Pay attention to supplementing calcium and vitamin D in terms of nutrition, and consume 300 milliliters of milk or equivalent dairy products daily. Patients with combined chronic diseases need to undergo regular follow-up examinations and adjust their exercise plans according to the doctor's advice. When recording walking data, there is no need to overly pursue numbers, and the best state is physical comfort and mental pleasure.