How many steps per day is the best way for the elderly to walk for fitness?

I think as an elderly person, it is best not to walk more than five kilometers a day, under normal circumstances, the physical fitness of the elderly is not very good, walking too far will be very tired, which will cause the physical fitness to plummet, normal, within five kilometers is still okay.

Don't take more than 6,000 steps, control it at 3,000 to 5,000 steps, walk too much, and hurt your back and knees.

Walking fitness for the elderly, walking about 5,000 steps a day is the most appropriate, of course, when walking, to maintain a scientific walking posture.

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Walking fitness for the elderly, walking 5,000 steps a day is the most suitable.

In the process of walking, the body is in a state of aerobic respiration, the heartbeat will accelerate, and the breathing rate will also increase, which is very good for cardiopulmonary function.

Walking every day for the elderly can also enhance blood circulation, improve vascular conditions, and prevent osteoporosis.

Walking can exercise the whole body, help every part of the body to be exercised, very suitable for elderly friends.

Reaching 6,000 steps a day is beneficial for maintaining good health.

Don't take too many steps when walking, as the impact is too strong, which can easily cause knee damage. Keep your head up and your chest up, and this position is also easy to breathe.

When the exercise is over, don't stop immediately, but gradually slow down to calm your heartbeat.

Walking too much doesn't mean it's good for your body. The number of steps your body can take each day varies from person to person, and the amount of exercise you can take varies from person to person.

When people reach middle age, they will care about their bodies very much, for fear that they will collapse overnight, so people will often study some health preservation methods. Today, let's take a look at how much middle-aged and elderly people can walk at least every day to be qualified, so that their bodies can reach a qualified exercise standard!

At least 5000 steps

Of course, I still envy children, they are flexible, they can do everything easily, and then when they are a little older, various diseases will emerge, some people are prone to rheumatism, joint bone pain, etc., which will make them doubt their quality of life. But in fact, these diseases can be controlled to a certain extent, because as long as we go out to exercise more or less, our joints will be exercised to a certain extent, and the muscles will also delay aging, which can enhance our physical fitness, and at the same time make us more resistant to disease pressure. Then, according to relevant medical research, middle-aged and elderly people walk at least 5,000 steps a day is still a relatively effective exercise and fitness, so if you walk every day now, no more than 5,000 steps, then you have to step up the exercise intensity.

Additional exercise can be added

Exercise requires a certain amount to achieve the desired effect, but if it comes to the world of middle-aged and elderly people, no, more than 500 steps people feel that they can continue to exercise, and energetic, it is recommended to continue to chase some reasonable exercise. According to relevant medical research, our Chinese adults must walk at least 6,000 steps a day, and the exercise intensity must be at least 150 minutes of moderate and high-intensity exercise every week to make our body achieve the required exercise goals. In fact, middle-aged and elderly people are the same, walking more than 5,000 steps a day, and still feel energetic, so strengthen a certain degree of exercise, which can enhance our appetite, enhance our body's supply, and at the same time can make us look refreshed.

Human life lies in sports, and when you are lazy, it is better to go out for a walk and box, which will make you feel more meaningful every day.

Because the physical fitness of middle-aged and elderly people has begun to decline, it is not suitable to work too hard, so I think it is appropriate to walk 8,000 steps a day.

Every 70-year-old person's physical condition is different, and how many steps he walks every day depends on the individual's physical condition. If you rarely exercise, then it is recommended that you start with 30 minutes of slow walking every day, and if you walk a lot, it is recommended that you walk about 6,000 steps a day. Of course, the number of steps is more or less, there is no problem, the main thing is to see your body's ability to bear, remember to do what you can, if the body is sick, don't exercise too much, or exercise slowly, don't be in a hurry, if you find that your body is a little tired in the process of walking, then stop resting, so as to avoid other dangers.

During the slow walking process, it is recommended that someone must accompany the elderly.

There is no disease, and the elderly can walk for a day, about a kilometer. If you don't have heart disease, if you're in good health, and you don't have underlying diseases such as high blood sugar, hyperlipidemia, and high blood pressure, you should be fine walking one kilometer a day.

I think it's best to walk 6,000 to 9,000 steps, because according to the stride length of the elderly, it is about 2km or 3km.

In order to make walking better serve the middle-aged and elderly, it is still necessary to take the right way of exercise.

Manner. 1. Do what you can.

Walking should also be done within one's means, not the more steps you walk every day, the better, the elderly only need to ensure that their steps meet the average number of steps in this age group, and do not have to pursue the number of steps excessively.

Manner. 2. Walking time.

You can walk at any time, such as during breaks and walking the dog half an hour after dinner. But there's no need to be too early or too late.

Manner. 3. Protect yourself.

Walking is also risky, so we had better protect ourselves, take adequate protective measures, and the most important thing is to have a pair of suitable shoes, otherwise, it is easy to wear out the feet and cause wounds, especially for diabetics.

Walking is an aerobic exercise, so compared with jogging and swimming, the effect will be better, and it is also more convenient, as long as you wear shoes, you can walk, and you don't need to spend any extra money. In addition to improving the function of the heart and lungs of the body, regular walking also has great benefits for blood vessels, which can avoid the occurrence of arteriosclerosis, especially for some patients with diabetes or high blood pressure, who need to exercise to control the changes in blood pressure and blood sugar in their bodies, and you can choose to walk at this time.

But there are also a lot of places to pay attention to when walking, so as to achieve a good effect, the distance should be completed at one time, for example, for the elderly, that is, when walking in the park, 6,000 to 8,000 steps should be completed at one time, so that there is an exercise effect, and various functions of the body can be exercised. Under normal circumstances, as long as you are a little faster than when you walk normally, you can exercise your cardiopulmonary function.

For middle-aged and older adults, this age is the time of declining physical fitness, so regular activity, including walking, can reap many benefits, including reducing the risk of the following diseases.

1. Heart disease and stroke.

The heart is the source of the body's motivation and must maintain a certain amount of power, so walking is a good way to promote the heart to maintain its power output, and it is also beneficial to prevent the formation of stroke.

2. High blood pressure.

Hypertension is a modern disease of wealth, walking can increase the speed of blood flow in the body, and it is also conducive to exercising the function of blood vessels, so walking more can be conducive to the control of blood pressure.

3. Diabetes.

Diabetes mellitus is another disease that makes modern people cold, walking can increase the body's utilization of blood sugar, reduce the chance of glucose accumulation in the body, thereby reducing the prevalence of glucose.

Fourth, obesity. Walking is not an easy exercise, but it can mobilize most of the cells in the body, thereby accelerating the breakdown of fat and inhibiting the formation of fat.

How many steps a day is good for middle-aged and elderly people?

A 2011 review by the American Council on Exercise concluded that middle-aged adults over the age of 50 need to walk 4,000 to 18,000 steps a day. It is recommended that middle-aged and older adults get at least 150 minutes of aerobic exercise per week.

Of course, it is more difficult for the elderly to walk more than 10,000 steps a day, so you can do what you can.

There is no specific regulation for this, depending on your physical condition and physical strength, people who are physically strong and do not feel tired can walk more, and people who have poor physical strength and foot pain can walk less.

There is no fixed number of steps for this.

That is to say, after eating these things every day, or going out for a casual walk when you want to exercise every day, you feel a little tired, and you don't want to go, just don't ask for anything in terms of quantity.

How many steps are most suitable for the elderly to walk and exercise every day, it depends on their own physical signs, the physical signs of the elderly are different, as long as they are comfortable and not tired, they shall prevail.

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.