The accumulation of abdominal fat in the elderly is actually a great hidden danger to health, which will increase the risk of cardiovascular and cerebrovascular diseases such as arteriosclerosis and hyperlipidemia/hypertension, so it is very important to eliminate fat. For the elimination of abdominal fat, we often use endurance exercises such as belly rolling /bobby jumping, but for the elderly, these methods are not suitable, or not suitable in the short term, because with the growth of age, the coordination/balance of the body and the proportion of muscles will decrease, and these exercises are easy to cause damage to the elderly. Therefore, for the elderly, we can take some low-intensity exercise to gradually eliminate abdominal fat and get rid of some bad habits.
For example, taking a walk after a meal can not only help food digestion and reduce the burden on the digestive system, but also help reduce the accumulation of abdominal fat and effectively consume energy intake. Long-term persistence will have a certain effect on reducing abdominal fat. In addition, you can do some abdominal massage every day, and insist on massaging the abdomen every day, which can not only promote defecation, but also help to eliminate abdominal fat. In addition, it should be noted that the digestive and metabolic function of the elderly will decline with the increase of age, so if the diet consumes too much energy, it will cause fat accumulation. For the elderly aged 60 ~ 69, the daily energy intake should be reduced by 15%. For the elderly aged 70 ~ 79, it is best to reduce energy intake by 25% every day, which is helpful to eliminate abdominal fat.
Sixty-year-olds can certainly gain muscle fitness. For sixty-year-olds, muscle gain is particularly important. For the elderly, as we mentioned earlier, the organs of the body will continue to deteriorate, and they are also high-risk groups of cardiovascular and cerebrovascular diseases. In addition to these, there is another disease called "sarcopenia", which means that the proportion of muscles is greatly reduced, especially increasing the risk of osteoporosis. Therefore, muscles are very important for protecting bones, so it is very important to increase muscles. However, due to the weak constitution of the elderly, it needs to be carried out under the guidance of professionals. They can usually exercise with dumbbells and do things step by step according to their weight, but they must stick to it.
Exercise for the elderly is more important than other age groups, but it is also more difficult than any stage, because the gradual deterioration of the elderly's body is not only aging, but also the gradual decline of various organs, especially the respiratory system, cardiopulmonary function, bone and muscle ratio, so it is not so easy to start exercising at first. But because of this, we should exercise more. Excessive exercise can help the elderly control their weight, prevent cardiovascular and cerebrovascular diseases and enhance their physical function. Different sports have different functions, so there will be different sports suitable for the elderly. One is aerobic exercise, mainly to enhance cardiopulmonary function, reduce blood lipid and blood pressure, and control weight. Brisk walking/jogging/Tai Ji Chuan/yoga and other sports. The other is to increase muscle strength exercises, which should be carried out under the guidance of professionals when physical conditions permit. Pay attention not to hold your breath during strength exercises to avoid problems such as hypoxia.
When people reach the age of 60, they have already entered the old age stage. This stage requires not only a stable life, but also a healthy body and a happy mood. Then it is not easy to achieve these two points. You need to change your original living habits and develop a healthy lifestyle and eating habits. If you go to bed early and get up early, but because the elderly have less sleep time, they will get up earlier in the morning, which is not suitable for exercise. You can do some reading activities to exercise your brain. Exercise at a fixed time every day, drink plenty of water and keep a healthy weight. It is best to have a light diet, which can reduce the burden on the digestive system and fully absorb nutrients. Eat more vegetables and less animal meat, but you can eat more fish meat and eat some bean products every day. Drink a glass of milk and yogurt every day. Eating a handful of nuts every day and an egg every other day is helpful to improve the health of the elderly. Because for the elderly, rich nutrition is more important to health, so you need to pay attention to the diet.
In fact, for the elderly, the most important thing is a state of mind. A good mood can also prevent the high incidence of cardiovascular and cerebrovascular diseases, but it is not easy to maintain a good mood. Therefore, we should eat more vegetables, and the plant active substances in vegetables also help to regulate emotions. You can often go outdoors, do something you are interested in, cultivate a new interest, and let yourself have something to do. This also has a greater benefit, which is to delay the degeneration of the brain. Old people are usually advised to recite poems more, which has a very good effect on enhancing memory and delaying brain degeneration, and takes up a lot of time and brings a lot of fun.
In addition, it is necessary for the elderly to make more friends. Usually, it is difficult for a person to persist in doing these boring things, but if you work together with your partner, it will be easier to persist and the results will naturally be better. More communication between people can not only make it easier to stick to these things that exercise the brain, but also reduce loneliness. Old people should be treated like children. No matter what they do, encouragement is the reason to keep them going. On the other hand, it also lightens a lot of burdens for children, making them healthier physically and easier to communicate psychologically. The more satisfied the elderly are, the better their mood will be, and at the same time they can prevent many diseases.