Blue Exercise therapy is an auxiliary method for the treatment of obesity, but for mild obesity, good arrangement of exercise items and time can also play a role in weight loss alone. Dietary control coupled with appropriate exercise programs are often the more effective means of treating obesity.
Exercise can burn off excess energy intake and promote the breakdown of fat for energy.； Exercise can increase basal metabolic rate and increase heat energy consumption ；
Exercise can lower blood lipids and reduce cardiovascular disease disease The incidence of；
Exercise can enhance elderly Lung function. Elderly people who insist on practicing Tai Chi inhale more oxygen and have greater lung capacity than those who do not practice Tai Chi.；
Exercise can enhance gastrointestinal motility and blood circulation, and improve gastrointestinal blood supply. regular sports exercise It can increase cerebral blood flow, which is beneficial to brain cell metabolism, keeps intelligence and energy high, and helps maintain the mental health of the elderly. healthy . Long-term participation in physical exercise can not only reduce weight, but also eliminate or prevent many complications of obesity.
Exercise therapy for weight loss must be carried out consistently and regularly, otherwise the effect will not be achieved. Exercise programs suitable for middle-aged and elderly people generally do not consume much energy, so weight loss is slow. Because exercise can promote the synthesis of muscle protein, the muscles will gradually develop during the initial stage of exercise, and the weight loss will not be obvious. After two months of exercise, the muscles will increase to a certain level and will be basically balanced. At this time, the weight will begin to decrease.
The selected exercise items and intensity may vary from person to person, depending on the individual's physical constitution, health status, cardiovascular disease or other chronic diseases. sexually transmitted diseases , work characteristics (such as physical or mental work), living environment, living conditions and personal hobbies.
Intensive sports include swimming, jogging and various ball games；
Low-intensity sports include elderly health exercises, fitness waist-turning exercises, walking, health massage, Tai Chi, Tai Chi Sword, Qigong, and Eighteen Methods of Qigong.
Elderly health exercises and fitness waist-turning exercises are simple in movement, and the amount of activity can be large or small. They are suitable for the elderly and frail elderly. Health massage is mainly self-massage, suitable for middle-aged and elderly people. It includes three parts: Baduanjin on the bed, Six-stage exercise under the bed and Hundred Steps of Slow Walking. You can choose one of the exercises.
It is generally believed that weight loss will be faster if the amount of exercise is large, and weight loss will be slower if the amount of exercise is small. For middle-aged and elderly obese patients, it is believed that low-intensity and long-term exercise is more effective in losing weight. Walking for 30 minutes a day can consume 400 kcal of energy, and theoretically can reduce body weight by 4 kilograms per year.
After selecting an exercise program, the intensity of exercise should be low at the beginning, as long as you do not feel palpitations, shortness of breath, or fatigue. After you get used to it, the amount of exercise can be gradually increased. To avoid exercising immediately after a meal, it is best to exercise 1-2 hours after a meal or early in the morning on an empty stomach. Observe pulse rate, respiratory rate, blood pressure, weight, chest circumference, vital capacity, etc. before and after exercise and make comparisons. The pulse rate before and after exercise should not exceed 50% of the original level, or when the amount of exercise is maximum, the pulse rate should not exceed 170-age number. In addition, the subjective feelings after exercise can be observed, such as sleep conditions, whether there are headaches, dizziness or fatigue, appetite and urination and defecation conditions, etc. Adjust the intensity and time appropriately according to different reactions. Especially when the elderly have heart or lung diseases, they should be careful to avoid excessive exercise methods.
