How many steps per day is the best exercise for seniors?

For the elderly how many steps to walk every day, this question should also be decided according to the physical condition of the elderly, if the elderly do not like to exercise in ordinary times, then, the number of steps should not be too much.

And the time is not too long, it is best to use the method of slow walking, about 30 minutes or so. If you have to be accurate to the number of steps, then about 6000 steps is the best.

It's just that the physical condition of each elderly person is different, so there is no strict requirement for the number of steps, just feel that the body is not abnormal or not tired.

At the same time, the elderly are reminded to pay attention to the following aspects in the process of walking and exercising.

1. Don't compete with young people.

There are many elderly people who have a very good mentality, and they are not convinced of the old, but the aspect of sports still has to be done according to their ability, in the process of exercise, do not compete with young people, only need to walk slowly to exercise, and the elderly of similar age can be accompanied by it, which can increase the fun of sports.

2. Always be ready to hydrate.

Before exercising, the elderly should also prepare a water cup for themselves, because if they consume a lot of physical strength during the exercise and sweat a lot, they must replenish water in time, so as to make the body healthier.

Especially in summer, when you sweat a lot, it is best to choose to avoid the noon stage in the morning and evening when exercising, so as to prevent the occurrence of heat stroke.

3. Keep it up and make exercise a habit.

Some elderly people tend to have a three-minute heat, and the exercise will stagnate for two days, in fact, this not only does not have the effect of exercise, but also makes the elderly feel tired. So you must stick to it and make exercise a habit, so that your body can become healthier and healthier.

The elderly exercise very well, but not excessively, walking in five or six thousand steps is enough, too much is easy to wear out the knee joints. If you have indigestion, you can change your walk to jogging. When walking, pay attention to choosing shoes with good elasticity.

There are many versions of this, it is better for people over 60 years old to walk 7000 steps, and 5000 steps for older people can also do it, preferably with a slight sweat on the body.

1. 10,000 steps a day.

The various benefits of walking for the human body have been witnessed at home and abroad, and many elderly people have improved their physical condition by walking and walking.

I have to say that walking is indeed an exercise program that is more suitable for the elderly, but walking also needs to have a degree, and walking 10,000 steps a day is not suitable for everyone.

The bones of the elderly themselves are more fragile, and the cartilage has been worn out more severely because of age, walking 10,000 steps a day, in fact, the pressure on the body is very large, and it is easy to cause excessive wear and tear of the knee joint for a long time, and even lead to paralysis of the knee joint in some elderly people.

And if it is a heavier group of people, it is impossible to walk so much, and how much to walk every day should be flexibly chosen according to the actual situation of their body, not the more the better.

2. Coarse grain powder for health.

Many elderly people have heard that eating whole grains is good for their health, resistant to hunger, and can improve high blood pressure, high blood lipids and other problems. However, many elderly people buy some coarse grain powder online for convenience, which is actually not right.

If the coarse grains are polished into powder too fine, the speed of digestion is also very fast, and it is easy to cause blood sugar to rise rapidly, which is actually not good for the body.

If you want to eat coarse grains, it is more appropriate to choose unprocessed ones as much as possible.

3. Love to eat health care products.

Nowadays, many elderly people have begun to blindly believe in health care products, thinking that health care products are very helpful for physical improvement, and all kinds of purchases spend their pensions on health care products. But in fact, health supplements do not have any curative effect, nor do they have all kinds of miraculous abilities.

As the saying goes, medicine is not as good as food, and the nutrients in many health products can be supplemented by food, and it is cheaper to meet the daily three meals. It is recommended to buy health care products according to your ability, and do not spend money on them in vain.

Everyone knows that exercise has great benefits for the body, and there are many people who will exercise in life, especially the elderly. There are many elderly people who do appropriate exercise every morning or evening after eating to help keep fit.

However, although exercise is good for the body, if you exercise properly or excessively, it can cause damage to the body, especially the knees. Surveys have shown that most elderly people injure their knees because they don't pay attention when exercising, so many elderly people want to know how to exercise to prevent their knee injuries.

1. Squats. Frequent squats will cause some wear and tear on the joint cartilage, and squats will damage the medial meniscus due to the squeezing of the back of the knee joint, so the elderly should pay attention not to do squat exercises when exercising.

2. Mountaineering. Mountaineering is also an exercise that can easily lead to knee damage, which is easy to wear and tear the patellar joint often when climbing, and it is also easy to cause ligaments and other soft tissue damage, and long-term mountaineering can easily lead to knee injury.

3. Squatting horse step. Some elderly people think that their physical ability is okay, think that they are not old, and often exercise themselves by squatting in ordinary times, but they do not know that when squatting and walking, the patellar joint is under great stress and is easy to wear and tear the patellar joint. Prolonged squatting can also cause reactive synovial hyperplasia, which can worsen the pain and make it easier to cause meniscus damage and knee pain.

For the elderly, an elderly person can exercise themselves by taking a proper walk every day, and walking is more beneficial to the body's health. For young people, it is possible to do strenuous exercise, while for those over 60 years old, they will not be able to do load exercise because of the lack of energy in their body. So you can't do too much exercise.

Therefore, walking and walking with about 6,000 steps a day is the best for the bodyBecause walking is an aerobic exercise, its effect is better than jogging and swimming, in addition to regular walking can improve cardiopulmonary function, regular exercise has great benefits to the heart and blood vessels, and can also help diabetics improve blood pressure and blood sugar through exercise.

Chen Luming of Guangdong Provincial Hospital of Traditional Chinese Medicine said that the elderly walking 10,000 steps a day will definitely cause damage to the knees, in addition to the usual situation, such as climbing stairs and climbing slopes, and the damage caused by climbing the mountain to the knee will increase exponentially. Therefore, the elderly should not only pay attention to the number of steps, but also pay attention to the road conditions they usually walk. Because the joint degeneration of the elderly is relatively fast, such as the reduction of joint fluid, and the degeneration of cartilage, it is easy to have degenerative diseases of the joints, in this case, do not carry out exercises that aggravate the lesions.

Warm reminder, the elderly can usually exercise by walking, and pay attention to their bodies when exercising, but in order to pursue the amount of exercise, let themselves exercise excessively, so that the joints of the body are injured.