What is the normal heart rate for jogging at the age of 60

A heart rate of 100-120 beats per minute is generally suitable for people aged 60 who jog. The actual heart rate is influenced by factors such as exercise intensity, underlying diseases, medication status, physical fitness level, and environmental temperature.

1. Exercise intensity

Slow jogging belongs to moderate intensity aerobic exercise, and it is recommended to control the intensity through a conversation test - being able to speak short sentences completely without panting while running. If there is obvious shortness of breath or dizziness, immediately reduce speed. Warm up with brisk walking should be done 5 minutes before exercise, and gentle stretching should be done after exercise.

2. Patients with underlying diseases

hypertension and coronary heart disease need to be evaluated by a doctor to develop personalized target heart rates. Patients with diabetes need to be alert to hypoglycemia, and it is recommended to carry candy. People with degenerative joint disease can use water jogging as a substitute to reduce knee joint pressure.

3. Medication situation

Taking cardiovascular drugs such as beta blockers can inhibit heart rate increase, and subjective fatigue should be used as a reference standard at this time. Diuretics may cause electrolyte imbalances, and it is necessary to supplement sodium containing drinks in small amounts and multiple times during exercise.

4. Physical fitness level

Long term lack of exercise individuals should transition from brisk walking, with a weekly increase of no more than 10%. People with exercise habits can try interval training, such as alternating 1 minute slow jogging with 1 minute brisk walking, gradually extending the running period.

5. Environmental temperature

Heart rate will increase compensatorily in high temperature and high humidity environments, so it is advisable to exercise in the morning or evening. Pay attention to keeping warm in winter and avoid direct irritation of the respiratory tract by cold air. When the air quality is poor, one should switch to indoor treadmill training.

It is recommended to equip heart rate monitoring devices for middle-aged and elderly jogging, and measure resting heart rate for 1 minute before and after exercise. If the morning pulse exceeds the daily level by more than 10 times the next day, the exercise plan needs to be adjusted. Low impact exercises such as Tai Chi and Baduanjin can be combined in daily life, with a frequency of 3-5 exercises per week, lasting 30-45 minutes each time. After exercise, add proper amount of high-quality protein and complex carbohydrates, such as eggs with oatmeal Congee, to help muscle repair. Regularly conduct cardiopulmonary function assessments and dynamically adjust exercise plans based on physical examination results.