I. Regular movement
1. Weight-bearing muscle strength exercise
It is suggested that the elderly should carry out comprehensive exercise including weight-bearing muscle strength training.
Weight-bearing training is the best way to avoid muscle loss and maintain bone density. Therefore, obese elderly people who want to lose too much visceral fat and maintain muscle content are the first choice for exercise.
Weight-bearing exercise is to expand and train muscles by lifting heavy objects repeatedly and quickly.
Muscle strength training is to make muscles harder and train by lifting heavy objects repeatedly, slowly and in a controlled way.
Both exercises can increase muscle strength and need to be practiced together.
First, it is recommended to go to the hospital for a systematic evaluation, and then under the guidance of a doctor or therapist to avoid sports injuries.
The heavy objects here can use some sports equipment, or sandbags, dumbbells, elastic bands and so on. At home, set the load of 1~2 kg again. According to the body reaction, gradually increase the load, and practice 8~ 10 groups of upper and lower limbs and key core muscles every day. Each group was repeated 10~ 15 times, 20 minutes each time, 2 hours per week.
2. Other sports
You can choose other exercise methods: low-intensity aerobic training, flexibility training, balance training, combined with weight-bearing muscle strength training, which 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 breathe deeply and sweat a little. You can also use a pedometer to record the number of steps per day, which should reach 10000 steps per day.
Elderly people with arthritis can choose exercises that are stress-free for hip and knee joints, 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.
You can judge the flexibility of your body by simple methods: stand up straight, put your legs together, bend over, touch the ground with your palms, and be careful not to bend your knees:
If the whole palm can completely touch the ground, it shows 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 aerobics and Tai Ji Chuan, including drafting, bending and spinning exercises.
It should be noted that the exercise should be slow and gradual, and the pulled muscle ligament is slightly uncomfortable, so you can't rush to cause pain, so as not to pull the muscle ligament and damage the joint. It is recommended to practice flexibility 15 minutes 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 exercises, one-legged standing exercises, four-point support exercises for hands and knees, and standing exercises with eyes closed. note:
Practice should be easy first and then difficult;
Practice with your eyes open first, and gradually transition to practice with your eyes closed;
Gradually increase the shift and swing of the center of gravity, from small to large, not too fast;
When exercising at home, you should be protected by people around you;
Stay away from hard objects such as furniture to avoid being out of balance and injured.
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.
Second, a high protein diet.
It is found that high protein diet is more suitable for muscular dystrophy in the elderly than 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, lose weight and reduce the harm of chronic metabolic diseases, and provide a large number of essential nutrients.
It is suggested that 1.2~ 1.6g protein /kg/ day, that is, the daily consumption of protein is between 72 and 96g, and the consumption of protein should account for 25% to 30% of the total daily diet.
Lean poultry, fish and 300 ml of low-fat milk a day are all good choices. For the elderly who have difficulty chewing, beans and eggs can be used instead of lean meat.
In the distribution method of three meals, we should pay attention to:
Eating enough protein (not less than 35g) 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 lunch can be supplemented with enough protein (>: 48g), it can produce stronger muscle synthesis effect.
In addition, for postmenopausal women and the elderly, daily 1000 mg of calcium (including dietary calcium) and vitamin D400~800IU are the basic supplements to keep bones healthy.
Third, adjust drugs in time.
Losing weight may involve the adjustment of drugs, so it is recommended to provide doctors with comprehensive medical history and medication information.
The following drugs can cause weight gain. If you plan to lose weight, please ask your doctor if you can use other drugs instead:
Antiepileptic drug: gabapentin
Antipsychotic: olanzapine
Antidepressants: tricyclic antidepressants.
Hypoglycemic drugs: sulfonylureas, thiazolidinediones.
Beta receptor blocker
steroid hormone
abstract
With the improvement of economic level, obesity is on the rise. The elderly have special characteristics of body fat distribution. & Muscle-free obesity, the weight loss method of young and middle-aged people is not suitable for them.
Although until today, there is still a lack of a clear definition and treatment guidelines for obesity in this population, there is no doubt that promoting a healthy lifestyle and exercising safely within one's power can improve the overall activity ability and quality of life.