How much is the appropriate speed for middle-aged and elderly people to walk?

Walking is one of the most common physical exercises, both safe and easy to do. However, there are also rules for walking. The following is to introduce several kinds of walking method suitable for different elderly people.

1, ordinary walking speed of 60 to 90 steps per minute is appropriate, 20 to 30 minutes each time. Suitable for the elderly suffering from coronary heart disease, hypertension, cerebral hemorrhage sequelae, respiratory diseases.

2, the leisurely walk method of the elderly after meals, walking slowly, 5 to 10 minutes each time, can loosen the muscles and bones, flatten the blood, is beneficial to regulate emotions, wake up the brain, enhance memory.

3, fast walking method walk with your head held high, broad step forward, walk 90 to 120 steps per minute, 30 to 40 minutes each time. Suitable for elderly patients recovering from chronic arthritis and gastrointestinal diseases.

Quantitative walking method that is in accordance with a specific line, speed and time, walk the required distance. When walking, the flat road and climbing high alternately, to do a combination of fast and slow. For the exercise of the elderly cardiorespiratory function is very beneficial.

4, swing arm walking method, two arms with the pace of the rhythm of the swing more substantial, 60 to 90 steps per minute. Can strengthen the bone joints and chest function, prevention and treatment of frozen shoulder, emphysema, chest congestion and chronic bronchitis in the elderly.

5, abdominal walking method, two palms rotating massage abdomen, each step massage a week, alternating positive and negative direction. 40 to 60 steps per minute, 5 to 10 minutes each time. Suitable for the elderly suffering from chronic gastrointestinal diseases, kidney disease.

6, backwards walking method when walking with arms crossed, both knees straight. First backward, and then forward to walk each 100 steps, so repeated many times, in order not to feel fatigue is appropriate. Can prevent the elderly back and leg pain, gastrointestinal dysfunction and other diseases.

About Jerry

There are only 24 hours in a day, so why not spend it in a healthy and happy way? So, I choose to spend it happily
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