It is suggested that the elderly should carry out combined exercise including weight-bearing muscle strength training.

Weight-bearing muscle strength training is the best way to avoid muscle loss and maintain bone density. Therefore, it is the first choice for obese elderly people who want to lose too much visceral fat and maintain muscle content. Weight-bearing exercise is to train muscles by lifting heavy objects repeatedly and quickly; Muscle strength training is to make muscles harder and train by repeatedly, slowly and controllably lifting heavy objects.

Both exercises can increase muscle strength and need to be practiced together. At first, it is suggested to go to the hospital for systematic evaluation, and then do it under the guidance of a doctor or therapist to avoid sports injuries.

Here, you can use some sports equipment, or use sandbags, dumbbells, elastic belt and so on. At home, and began to set a load of about 65,438+0 ~ 2 kg. According to the body reaction, gradually increase the load, and practice the upper and lower limbs and key core muscles respectively, 8 ~ 65,438+00 groups every day, and each group repeats 65,438+00 ~ 65,438+05 times.

2. Other sports

You can choose other exercise methods: moderate and low intensity aerobic training, flexibility training, balance training, and weight-bearing muscle strength training can enhance the weight loss effect.

(1) moderate and low intensity aerobic training;

Walking is an aerobic exercise suitable for the elderly, which is conducive to maintaining the good state of heart, lungs and blood vessels, enhancing bone density and muscle strength of lower limbs. Walk for 30 minutes to 1 hour every day. The best speed is to take a deep breath and sweat a little. You can also use a pedometer to record the number of steps in daily activities, which should reach 10000 steps per day.

Old people with arthritis can choose sports that have no pressure on hips and knees, such as swimming, or walking in the swimming pool for 30 minutes every day, which is also a good aerobic training method.

(2) Flexibility training:

It can improve the range of motion, flexibility and accuracy of joints and ligaments of the elderly, and improve the compression and torsion resistance of bones, especially suitable for the elderly who are in danger of falling.

The flexibility of the body can be judged by simple methods: stand up straight, put your legs together, lean over, touch the ground with your palms, and be careful not to bend your knees: if the whole palm can touch the ground completely, it means excellent flexibility; If the finger can touch the ground, it means good flexibility; If your fingers can touch the instep, it means good flexibility. Otherwise, the flexibility is poor and you need exercise.

You can do all kinds of aerobic exercise and Tai Ji Chuan, including traction, bending and spinning.

It should be noted that the exercise should be carried out slowly and step by step, and the pulled muscle ligament can feel slight discomfort, so as not to cause pain in a hurry, so as not to strain the muscle ligament and damage the joints. It is recommended to do 15 minutes of flexibility exercise every day.

(3) Balance training:

It can enhance the ability of the elderly to control their bodies and reduce the occurrence of falls, hip, wrist and waist injuries.

For example, leg lifting exercise, one-legged standing exercise, four-point support exercise in hand and knee position, standing exercise with eyes closed, etc. Note: practice should be easy first and then difficult; Open your eyes first, and then gradually transition to close your eyes; Gradually increase the shift and swing of the center of gravity, from small to large, not too fast; When exercising at home, someone should be around to protect you;

Stay away from hard objects such as furniture, so as not to lose balance and get hurt. Old people with balance disorder due to injury should exercise under the guidance of professionals. It is recommended to do 15 minutes of balance exercise every day.

high-protein diet

It is found that the high protein diet is more suitable for the elderly with sarcopenic obesity than the ordinary protein diet.

High-protein diet can produce greater fat consumption, especially visceral fat, optimize muscle protein synthesis, prevent muscle weakness, increase satiety, control appetite, reduce weight, reduce the harm of chronic metabolic diseases, and provide a large number of essential nutrients.

It is suggested that 1, 2 ~ 1, 6 g protein /kg/ day, that is, the elderly weighing 60 kg should consume 72 ~ 96 g protein every day, and the consumption of protein should account for 25 ~ 30% of the total daily diet.

Poultry lean meat, fish and 300 ml low-fat milk every day are all good choices. For the elderly who have difficulty chewing, you can choose beans and eggs instead of lean meat.

In the distribution method of three meals, we should pay attention to:

Eating enough protein (not less than 35 g) for breakfast can increase the satiety of the whole day;

Eating breakfast can reduce the demand for unhealthy snacks at night;

If you don't eat breakfast, you will obviously get fat, so the elderly must pay attention to eating breakfast;

If enough protein (> 48 g) can be added to lunch, it can produce stronger muscle synthesis effect.

In addition, for postmenopausal women and the elderly, daily 1000 mg of calcium (including dietary calcium) and 400 ~ 800 IU of vitamin D are the basic supplements to keep bones healthy.