1, it is advisable to choose full-body sports activities. Including the movement of each joint and muscle group, to avoid overloading limbs or organs. The movements should be rhythmic and slow.
2. Pay attention to breathing during activities. Breathe naturally and evenly, pay attention to abdominal breathing, try to avoid holding your breath or exerting too much force, and avoid doing handstands and other actions that may cause a sudden increase in blood pressure.
3. Avoid excessive exercise. It is not advisable to lean forward, lean back or rotate quickly, nor to do fast, intense and heavy-duty sports, such as lifting weights and running fast.
Step by step. Don't increase the amount of exercise too fast. If the heart rate reaches 1 10- 120 beats/min after exercise, and the heart rate returns to normal after 15 minutes of rest, it means that the amount of exercise is appropriate. It is best to exercise for 30-60 minutes every day, at least 3 times a week. There is an observation reaction period of 10- 14 days when you start exercising, so the amount of exercise should be smaller. For the elderly who have no exercise habits, there may be 3-5 days of maladjustment at first. It is characterized by fatigue, muscle aches, loss of appetite and even poor sleep. Gradually increase the amount of exercise after adaptation, and there must be an adaptation period for each additional level of load. When increasing the amount of exercise, it is better to extend the exercise time than to speed up.
5. You are insisting. Obese people don't like exercise even more, so exercise as a means to lose weight must be adhered to in order to play a positive role in promoting weight loss and fitness.
In fact, the degree of obesity of the elderly depends not only on the calories they consume. If you want to lose weight, the key is calorie consumption. It is also the safest to consume calories through exercise! In addition, controlling calorie intake is also crucial!