Weight loss methods and precautions for middle-aged and elderly people due to the particularity of the elderly body, we should also pay attention to it in the process of weight loss. A healthy and scientific way to lose weight is the best choice. Diet pills have great side effects, so it is best to pay attention to healthy weight loss measures. Losing weight in the elderly will lead to decreased immunity, insufficient blood supply to the heart and impaired gastrointestinal function. , can cause anorexia and cardiovascular disease. Therefore, it is best for the elderly not to use diet and diet pills. You can eat a lot of miscellaneous grains, which is good for weight loss and health. Appropriate increase of light food, such as brown rice, sorghum flour, millet, beans and other miscellaneous grains, can improve the decline of gastrointestinal function of the elderly, increase satiety and achieve the purpose of losing weight.
Lose weight slowly. Don't worry, or you won't have a good weight loss effect. The weight of an old man should not exceed one catty a month. Old people had better not set themselves "monthly weight loss goals" or "quarterly weight loss goals" like young people. On the contrary, it is best to make a long-term weight loss plan in "years". From a scientific point of view, the elderly should take getting rid of bad eating habits and scientific exercise as a means to lose weight. Exercise is also important during weight loss. Make your own weight loss plan reasonably in your life. Exercise time is 30-40 minutes, preferably in the afternoon. In order to strengthen physical fitness and improve health, middle-aged and elderly people had better develop the good habit of persisting in exercise for many years. Pay attention to the strength of losing weight. Old people should pay attention to a healthy lifestyle. The exercise center rate is 60-70% of my highest heart rate and about 50-60% of my maximum oxygen uptake. Generally, the heart rate of a 40-year-old person is controlled at 140 beats/min. 50 years old, 130 times/minute. Over 60 years old, 120 times/minute is appropriate. 5. Don't be self-righteous.
The elderly can only hope for health if they exercise to lose weight within their physical endurance. The muscles and bones of the elderly will age, so we should choose physical activities of the whole body, including the movements of all joints and muscle groups, to prevent a limb organ from overworking and avoid muscle tension and bone damage. Breathe naturally and evenly during exercise. Don't hold your breath to avoid sudden forward, backward or rapid rotation of your body. The choice of exercise is also very important, so we should pay attention to choosing the right exercise in our life. Supplement long-distance walking or hiking, jogging, cycling, swimming, mountain climbing and other Tai Ji Chuan, table tennis, badminton, tennis, disco aerobics and so on. Pay attention to the continuity of weight loss exercise, and stick to weight loss for a long time to achieve good weight loss effect. The amount of exercise is from small to large, the rhythm is from slow to fast, and the time is from short to long. It is advisable to rest 15 minutes after exercise to restore normal heart rate. Dizziness, palpitation, bad luck, loss of appetite after exercise and poor sleep will all lead to excessive exercise.
Pay attention to breathing during weight loss. Healthy weight loss measures are the best choice to lose weight. Holding your breath will be affected by the amount and frequency of oxygen inhalation, and the working state of the heart will also change, which will increase the burden on the heart and cause chest tightness and palpitation. Especially the elderly with emphysema, we should pay special attention to this. In addition, after holding your breath, the cardiovascular volume and blood pressure in Korea soared, which easily led to a sudden surge in cerebrovascular diseases. Therefore, the elderly should avoid concentrated breathing exercises such as weightlifting, tug-of-war, human stomach and light industry. It is also important to do squats. Pay attention to your healthy physical condition in life. When the old man is squatting on horseback, don't stay too long or too often. This is because the knee joint is very nervous when kneeling, and the knee joint will be seriously worn. Especially for the elderly with arthritis, squatting on horseback for a long time will not only help alleviate the condition, but also make arthritis worse. Some elderly people like leg press to lengthen ligaments, which is a good flexibility exercise. But the elderly with osteoporosis can't exert their strength when they are in leg press. Otherwise, it is easy to get hurt.