What are the benefits of exercise? I believe many people can know that our lives are constantly in motion. As we age, the bones and various organs of the body are gradually aging. Many middle-aged and elderly people after the age of 60 feel that they are not suitable for exercise and gradually stop exercising. I usually sit or lie down, but if I sit still for a long time, it will also affect my health.
Therefore, for elderly people between 60 and 70 years old, appropriate aerobic exercise, such as walking, can be performed. But walking is also exquisite, the doctor will talk to you.
How many steps are appropriate for the 60 to 70-year-olds?
As mentioned above, for the elderly, bones and body organs are gradually aging. Physical fitness is not as good as that of young people. If you walk too much, it is easy to damage bones, joints, muscles, etc., and even affect cardiovascular health, which is detrimental to your health. Normally, the amount of activity of a normal person is about 6000 steps. For elderly people aged 60 to 70, it is generally recommended to have about 4000-6000 steps, but more than 1000 steps are actually enough. This range will not cause too much impact on the joints, and can also help exercise.
The range mentioned above is the recommended standard. When walking in normal times, the number of steps you take should be determined according to your own physical condition. Don't blindly follow the trend, but do according to the actual situation.
People who are 60 to 70 years old should pay attention to the following points when walking.
1. Pay attention to the walking posture
There are many elderly people who carry their hands behind their backs when walking or standing, but it should be noted that when walking, it is recommended that their hands hang naturally. At the same time, avoid walking with your head down, as this will easily cause adverse effects on the cervical and lumbar spine. When walking, try to raise your head and chest, usually with your heels on the ground first. This can reduce the burden on your back and back to a certain extent, and it is also good for breathing. It can help exercise cardiopulmonary function, promote blood circulation, and maintain cardiovascular health.
2, walking speed
For the elderly, you must control your speed when walking. Many people think that the faster you walk, the better for your body. However, it should be noted that the physical fitness of the elderly is much worse than before. The bones and joints in the body are easily injured. If you walk too fast, it is easy to damage the joints, causing joints, muscle strain, , etc. Not only fail to achieve the purpose of exercise, but also affect your health.
3. Warm-keeping measures
The elderly should pay attention to choosing suitable soft shoes when walking. You can carry a water cup when walking to prevent thirst and lack of water during exercise. Before exercising, you can eat something appropriate, especially for the elderly who get up early to exercise. If the temperature difference between day and night is large or the weather is cold, you must pay attention to keep warm. The physical fitness of the elderly is reduced, and the physical fitness is weak, which can easily lead to cold.
60 to 70 elderly people, do not blindly follow the trend, you should decide the number of steps to walk according to your physical condition. If you feel unwell while walking, stop in time and don't try to be aggressive. For the elderly who are just beginning to walk, you can gradually increase the number of steps. Leave one or two days a week to rest to avoid excessive fatigue.
