Is it appropriate for an elderly man in his sixties to get up at 5 a.m. every morning and walk for 9

Walking is one of the life skills of people. From learning to walk from birth, to the baptism of time, after being ruined by the years, often with the help of canes (crutches) to stabilize the standing effect and avoid falling injuries.

Because of the inconvenience of legs and feet, many people feel that the elderly should live a static life and go out less often. In fact, this concept is a misunderstanding, from the perspective of the deterioration of various body functions, people reach the age of 30 or so, muscle loss will be 1% per year, to 60 years old, muscle strength decline, weakening, etc., although the legs and feet will become sluggish, but it will not affect daily life.

According to the Dietary Guidelines for Chinese Residents (2016 Edition), adults should walk 6,000 steps a day and reach a moderate intensity level. How many steps should a 60 to 70-year-old walk a day?

In consideration of the middle-aged and elderly people and chronic groups, in line with the needs of physical health, the number of beats per minute is tested, and (170-age) (180-age) is used. For example, the number of effective heartbeats per minute for 60-year-olds is 110 120, and for 70-year-olds, it should be within the range of 100 110, and the following points should be paid attention to:

60 to 70-year-olds walk, not the faster the better:

Especially for the elderly, blindly pursuing walking speed may also bring more pressure on the joints, and improper walking may also cause wear and tear of knee cartilage. Here I will teach you a way, let the knee at a 90-degree angle, put one hand on the patella, the other hand on the ankle, and then gently lift up and down, if there is obvious pain in the patella, it means that the cartilage is worn out, and it is recommended that the elderly go to check in time.

60 to 70-year-olds walk, no need to pursue the number of steps walked:

The health standard is to walk 6,000 steps a day, but because the situation of middle-aged and elderly people is different, the best way is to focus on physical comfort and not exercise too much. Generally speaking, when everyone wakes up the next morning, instead of being energetic, they are sleepy, have body aches, and cannot be relieved for a long time, which is actually a manifestation of excessive exercise.

If you have walked 6,000 steps and your body is not obviously unwell, you can continue to walk and exercise according to your physical condition. You can also do some strength training, such as lifting dumbbells, yoga, etc., which helps muscle synthesis and improves physical fitness.

Sixty-year-olds get up at 5 a.m. every morning and go out for a 90-minute walk, about 12,000 steps are appropriate.

I think it is more appropriate for the elderly in their sixties to get up at 5 o'clock in the morning and go out for 90 minutes to walk, about 12,000 steps, that is, to be able to exercise the body of the elderly to a great extent, and this range is also a range that the elderly themselves can accept.

If the old man usually walks and exercises, then there is no problem with this time and this number of steps, as long as it is not an assault step, or a walk for the sake of showing off, and his body can bear it, then these 12,000 steps are still very suitable, and if you are afraid of knee wear, you can reduce it to about 9,000 steps.

I think it's really inappropriate to do this, because people in their 60s tend to have loose bones, so if you take too many steps, you can really hurt your body.

People aged 60-70 should walk more every day. The optimal number of steps is around 1000 steps. Because life lies in sports, older people don't exercise for a long time, and their bodies are degraded.

People between the ages of 60 and 70 should walk a moderate amount every day, but not too much. The optimal number of steps should be around 6,000 steps.

You should walk more, but try not to walk too much when walking, if you walk too much, you will also damage your knees, and the optimal number of steps is about 5000 to 8000.

60-70-year-olds should not walk more every day because walking more can cause a lot of damage to their legs. 200 300 steps a day will do.

Of course, more is not better, between 5,000 and 8,000 steps is the most appropriate, each age should be allocated according to the characteristics of the body, and must not be too long.

You should walk more, the optimal number of steps is 1000 steps, which will improve the body's immunity and help digestion.

Should. The optimal number of steps is around 5,000 to 10,000 steps, and it will also strengthen the body.

Of course, you should walk more, because life lies in exercise, more exercise, people's body will be good, if you stay at home for a long time and do not exercise much, people's spirit will also be reduced, the best amount of exercise is to walk five or six thousand steps a day is very appropriate.

Summary. Hello, dear, 5,000 steps a day, for middle-aged and elderly people, their legs and feet are not very neat, so the number of steps to walk every day needs to be appropriately reduced. Under normal circumstances, middle-aged and elderly people can walk at about 5,000 steps a day, which is equivalent to walking four or five kilometers, which can achieve the effect of exercise, and can avoid long-term walking to cause damage to joints or bones, so as not to accelerate the speed of bone degeneration.

The average number of steps an 80-year-old person can walk per day.

Hello, it's an honor for me to answer your questions, it will take a little time to sort out the answers, please be patient

Hello, dear, 5,000 steps a day, for middle-aged and elderly people, their legs and feet are not very neat, so the number of steps to walk every day needs to be appropriately reduced. Under normal circumstances, middle-aged and elderly people can walk at about 5,000 steps a day, which is equivalent to walking four or five kilometers, which can achieve the effect of exercise, and can avoid long-term walking to cause damage to joints or bones, so as not to accelerate the speed of bone degeneration.

The above is all my reply, I hope to help you, if there are any questions, we can continue to consult, I wish you a happy life

The mobile phone pedometer will record the number of steps people walk every day, as the best exercise in the world, when the mobile phone is put on the body, every step is taken, the mobile phone pedometer will change, which in terms of the number of steps, 6000 steps is the best, such 6000 steps, basically reach a distance of 3000m, if you walk in one breath, it is also a moderate-intensity exercise, not weaker than running.

In the process of walking, it can dredge people's blood vessels, promote the elasticity of blood vessels, accelerate the blood flow speed of the feet, and then the peripheral tissues of the limbs of the body will also be replenished with more blood, which can promote blood circulation, avoid blood stasis, and most importantly, dilute the original concentration of blood and reduce blood viscosity.

With the increase of age, many 60-year-old people will find that the cardiovascular system is not as healthy as expected, but will be because more triglycerides, cholesterol accumulate in it, there is blood clot clotting, once such blood clots are ignored, it will increase the elasticity of blood vessels, slow down the blood flow, cardiovascular abnormalities, will continue to worsen, and the harm will be further increased.

In this process, some elderly people will face increased blood pressure, and even some elderly people reach 180, such a high performance, but also the blood vessels are blocked, so that the blood flow rate is reduced. All of them are exposed to be dredged.

Walking can help people unblock these congested blood vessels, no longer appear blocked, and the blood is constantly flowing, and in the process, it plays a "washing" role for the parts that may have been blocked, so that people's blood flows faster.

Many elderly people reach the age of 60, many people will want to take care of their days, exercise less every day, or even no exercise, it is not good, the age increases, the metabolic ability of the elderly is weakened, and the most important thing is to continuously improve the metabolic level of the body, but also to avoid fat accumulation, maintain a suitable weight, for this reason insist on walking every day, for weight control is also good.

For some elderly people, it will be very difficult to walk 6,000 steps in one breath, so it is better to walk in two steps, 3,000 steps in the morning and another 3,000 steps in the evening. The elderly who insist on walking like this will also obviously find that their immunity has improved very high, and they are no longer affected and tormented by minor illnesses and pains. The joints will also be well exercised, achieving the purpose of delaying aging.

5000 steps, people's physique is different, and the number of steps walked is not auspicious. Those with good physique can walk 12,000 steps, and those with poor physique can walk 6 dry steps. Exercise is an effective way to strengthen the body, and the effect is very good!

Summary. Hello, after the age of 60, you can walk 3,000 to 4,000 steps a day, not 10,000 steps a day can reap the benefits.

It is best for people over 60 years old to take the best number of steps per day.

Hello, after the age of 60, you can walk 3,000 to 4,000 steps a day, not 10,000 steps a day can reap the benefits.

The aging of the body is accelerating, and after the age of 60, the knee joint is worn, the degenerative degeneration is accelerated, and walking for a long time will accelerate the wear, so that the joint is affected and causes adverse symptoms.

I hope mine is helpful to you, leave a thumbs up if it's convenient, and I wish you a happy life!

1.How many steps should an elderly person walk per day?

With the increase of age, the physical function of the elderly gradually declines, and the lifestyle habits of many elderly people gradually become unhealthy. For the elderly, a reasonable amount of exercise can maintain good health and delay body aging. So, how many steps should an elderly person over 60 walk per day?

2.Recommendations for the amount of walking.

According to the recommendations of the General Administration of Sports of the People's Republic of China, it is best for the elderly to walk 5000 8000 steps a day, and the recommended step is about 50 80cm. This number is not absolute, and it also needs to be adjusted according to the specific situation of the individual's physical condition, age, gender, weight, etc. For the elderly, excessive exercise may lead to injuries to the body, so caution needs to be taken when choosing the mode of exercise and the intensity of exercise.

3.Benefits of walking.

Walking is a common daily exercise for older adults, and compared to other high-intensity exercises, walking is less risky and easier to achieve in daily life. Walking can promote blood circulation, reduce the burden on joints, enhance immunity, and prevent cardiovascular diseases. For the elderly, walking can also improve the stability and balance of the body and prevent falls.

4.Pace monitoring.

How to monitor the step count of the elderly? Step count can be monitored through devices such as bracelets, pedometers, and smartphones. These devices can automatically record steps and sync the data to the cloud from devices such as mobile phones.

Older people can also tell if they have taken enough steps by how they feel.

5.Precautions.

The elderly need to pay attention to the following points when doing walking exercises:

Reasonable exercise intensity: The elderly can appropriately adjust the speed and intensity of walking according to their physical condition and feeling, and avoid excessive exercise causing physical discomfort.

Appropriate shoes: The elderly need to wear suitable shoes when walking exercises, and the soles should have anti-slip and anti-fall functions, which can effectively reduce the risk of falling due to slipping.

Reasonable time allocation: The elderly should arrange time according to their daily life, reasonably allocate time for walking and other activities, and exercise without affecting their normal life.

Pay attention to your body's reactions: When you are walking and exercising, you need to pay attention to your body's reactions, and if you feel uncomfortable or tired, you should stop exercising in time and rest for a while.

6.Summary.

How many steps should be taken by the elderly over 60 years old every day, it is necessary to determine according to the personal physical condition and age, etc., it is recommended to take a step of 50 80cm, and the number of steps per day is about 5000 8000 steps. The elderly can maintain their physical health and delay the aging of the body by walking and exercising, but they need to pay attention to issues such as exercise intensity, shoe selection, time allocation and body reaction to avoid sports injuries.

Walking is a great outdoor activity. Soaking up the sun, the breeze, and the fresh air are good for the body and mind. It is a favorite sport for the elderly.

Walking is good, but moderate. Don't listen to experts who advise you on how many steps to take in a day. You should make reasonable arrangements according to your actual physical condition.

Moderate walking is good for physical and mental health, but if you walk past, it is harmful to the body, especially for the elderly over 60 years old, whose bones are fragile and their bones and joints are degraded. Causes damage to bones and joints, leading to bone diseases. For a long time, the pursuit of 10,000 steps a day that everyone has been pursuing is actually unreliable.

Especially for the elderly, you can't hurt yourself by pursuing 10,000 steps. As for how many steps to take, the current recommendation given by China's dietary guidelines is to take the initiative to walk, preferably at least 6,000 steps a day. It is also recommended that adults do the equivalent of more than 6,000 steps a day.

If your body allows, it's best to do half an hour of moderate-intensity aerobic exercise every day. The American College of Sports Medicine recommends that the average number of steps you walk per day should be 5,400-7,200.

Most recommendations are in favor of walking at least 6,000 steps a day. Of course, these 6,000 steps are only the lower limit, which is suitable for middle-aged and elderly people. In fact, walking doesn't cause much damage to the joints.

Some people hurt their joints because they use them less often, which leads to functional deterioration. Therefore, sudden exertion and excessive exertion can naturally lead to joint injuries. Only those who are in good health and have no underlying problems will be able to walk the set number of steps every day, rain or shine.

Even if it's just walking, you have to take it gradually, starting with walking, taking a few fewer steps, and then slowly increasing the amount. Do what you can, choose the right pace, the right time, and the right amount of walking according to your personal situation. Do warm-up exercises, especially for people who have not exercised for a long time, be sure to do warm-up and stretching activities before exercising.

Choose the right shoes. The posture of walking should be to keep your chest and abdomen, relax your shoulders, look ahead, and stride forward. Choose the right time.

To walk effectively, you have to set aside half an hour a day and stick to it.