Exercise therapy is an auxiliary method for the treatment of obesity, but for mild obesity, well-arranged exercise items, and time can also play a role in weight loss alone. Diet control supplemented by appropriate exercise programs is often a more effective means of treating obesity.
Exercise can consume excessive intake of heat energy and promote the decomposition of fat for energy; exercise can increase the basal metabolic rate and increase the consumption of heat energy; exercise can reduce blood lipids and reduce the incidence of cardiovascular disease; exercise can enhance the elderly’s health Lung function, the elderly who insist on Tai Chi inhale more oxygen than those who do not, and their lung capacity is larger; exercise can enhance gastrointestinal peristalsis and blood circulation, and improve gastrointestinal blood supply. Regular physical exercise can increase cerebral blood flow, which is conducive to brain cell metabolism, maintains intellect and fullness, and helps maintain the mental health of the elderly. Long-term adherence to physical exercise can not only reduce weight but also eliminate or prevent many complications of obesity.
Exercise therapy to lose weight must be consistent and regular, otherwise, the effect will not be achieved. Sports 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 are gradually developed at the beginning of the exercise, and weight loss is not obvious. After two months of exercise, the muscles increase to a certain degree and they are basically balanced.
The selected exercise items and intensity can vary from person to person, depending on the individual's physical fitness, health status, cardiovascular disease or other chronic diseases, work characteristics (such as physical or mental work), living environment, living conditions, and personal preferences.
- High-intensity sports include swimming, jogging, and various ball sports;
- Small-intensity exercises include health exercises for the elderly, waist-turning exercises for fitness, walking, health massage, Tai Chi, Tai Chi sword, Qigong, and 18 exercises.
Elderly health exercises and body-building exercises are simple, and the amount of activity can be large or small, suitable for the elderly and the frail elderly. Health massage is mainly self-massage, which is suitable for middle-aged and elderly people. The content includes three parts: Ba Duan Jin on the bed, Six Duan Gong under the bed, and Hundred Step Gong, one of which can be selected.
It is generally believed that a large amount of exercise is fast to lose weight, and a small amount of exercise is slow to lose weight. For middle-aged and elderly obese patients, it is believed that low-intensity long-term exercise is better for weight loss. Walking for 30 minutes a day can consume 400 kilocalories of heat energy, and theoretically, it can reduce weight by 4 kilograms per year.
After choosing a sport, the exercise intensity should be small at the beginning, to the extent that you do not feel palpitations, breathlessness, or fatigue. After adapting, the amount of exercise can be gradually increased. To avoid exercising immediately after meals, it is best to exercise 1-2 hours after meals or on an empty stomach in the morning. Observe the pulse rate, breathing frequency, blood pressure, weight, chest circumference, vital capacity, etc. before and after exercise, and make comparisons. Before and after exercise, the pulse rate should not exceed 50% of the original level, or when the exercise volume is at its maximum, the pulse rate should not exceed 170-age. Also, you can observe the subjective feelings after exercises, such as sleep, headache, dizziness or fatigue, appetite, and urine, and bowel conditions. Adjust the intensity and time appropriately according to different reactions, especially when the elderly have heart and lung diseases, you should pay attention to avoiding excessive exercise.
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