How many steps can the elderly walk every day to strengthen their bodies without hurting their knees

It is reasonable to control at 5000 steps. This can enhance physical fitness, also promote the body's metabolism, can prevent diseases, and can protect the heart.

The elderly try to walk about 5,000 steps a day, to strengthen the body, and will not hurt the knees, try to choose the morning on an empty stomach to take a walk, which can enhance the physique, but also to prevent some diseases.

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.

There is no claim that walking is the healthiest for the human body, but exercising every day is good for the body, and it is recommended that adults walk 6,000 to 10,000 steps a day.

Do not pursue blind walking when walking, to avoid damage to joints, muscles and knees, if this is done for a long time, it will lead to fatigue fractures, and in severe cases, it will also cause cardiovascular diseases. If there is knee pain or palpitation during walking, the patient is advised to stop walking, rest for a while, and then start walking. It is best to keep your body straight and your hands relaxed during walking, as too much force may cause shoulder injuries and leg ligament damage.

Therefore, it is recommended that adults walk 6,000 to 10,000 steps a day, and pay attention to their walking posture during walking to avoid knee injuries.

Eating more fresh vegetables and fruits, such as rape, spinach, cabbage, oranges, grapefruit and other foods, is also good for your health. You should also pay attention to avoid overworking or staying up late, which can damage your health.

How many steps a day can I walk to exercise without getting off my knees? Walking for half an hour a day can get a workout without hurting your knees. This amount of exercise is appropriate.

It should be within 10,000 steps.

There is no certain limit to this, do what you can, according to your own physical conditions rather than blindly walking, you must learn to rest and maintain gradually.

6000 units per day walk is enough. Zhang Qingsong suggested that everyone learn to swim, because swimming can enhance cardiopulmonary function, enhance muscle strength, and do not have to worry about excessive exercise, which is the most beneficial exercise for the body. People walk every day, sometimes more, sometimes less, and most of us don't care about walking or what it does to our knees.

According to the survey, if you walk too much, it is easy to hurt the human knee, so how many steps can you walk every day to make the knee injury to the lowest value?

<> in fact, this also needs to be determined according to individual circumstances, and the number of steps is different for people with different physiques. The best way to protect your knee is to follow three rules that will minimize damage to your knee. "Meniscus injuries are common, so be sure to pay attention.

Zhang Qingsong reminded elderly women to try to sit on small benches instead of squatting or squatting when washing clothes, cooking and taking care of children. In addition, knee rotation is the most likely to damage the meniscus, so for some women who love yoga, it is necessary to pay attention to the fact that some people have loose joints, which is actually not suitable for yoga.

And ligament rupture will be difficult** and not easy to recover. Zhang Qingsong said that playing football, basketball, and badminton is prone to ligament rupture if you are not careful. To protect yourself, it is advisable to warm up before exercising.

In addition, an accident or fall from a height while riding a bicycle or battery bike is also prone to ligament damage, and once it is broken, it should be actively repaired by surgery.

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Walking about 8,000 to 10,000 steps a day will not hurt the knee joint, because the amount of exercise is relatively small.

Walking about 6000 8000 steps a day will not hurt the knees, and can achieve the best exercise purpose, you can also choose to wear knee pads on yourself in the process of walking, adopt the correct walking posture, and reduce the wear and tear on the knees.

Walking about 5,000 steps a day will not hurt the knee joint, and it is also good for the body, which can promote the body's blood circulation.

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.