What is the recommended daily walking pace for a 60 year old

It is advisable for people aged 60 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, underlying diseases, exercise habits, and body mass index. A physical activity of 6000-8000 steps is relatively safe for most healthy elderly people and helps maintain cardiorespiratory endurance without increasing joint burden. This step range is equivalent to moderate intensity aerobic exercise, which can promote blood circulation, help control blood sugar and lipid levels, and reduce the risk of falls. When walking, choose a flat road surface, wear sports shoes with good cushioning performance, and avoid going out in extreme weather. If chest tightness or joint pain occurs during the process, it is necessary to stop immediately and consult with elderly people with osteoarthritis or heart failure [SEP]. It is recommended to control the number of steps to 3000-5000. This group of people should prioritize exercise safety and can complete the target steps in multiple times, with each step not exceeding 20 minutes. Warm up and stretch before and after exercise, and use knee pads and other auxiliary tools if necessary. Patients with severe osteoporosis should avoid prolonged weight-bearing walking and instead engage in low impact activities such as water walking or cycling. After taking a walk, it is recommended to replenish an appropriate amount of water and pair it with high calcium foods such as milk to help maintain bone health. Daily diet should ensure high-quality protein intake, such as fish and bean products, supplemented with dark green vegetables to supplement vitamin K. Exercise time should be chosen between 9-11am or 4-6 pm, avoiding fasting or immediate exercise after meals. Regularly monitor blood pressure and heart rate changes, gradually establish regular exercise habits, and combine flexibility training such as Tai Chi for better results.