Tips for obese elderly people to lose weight without hurting their bones

The elderly are no longer teenagers of 17 or 18, so naturally their body functions are no longer flexible, and the functions of their organs begin to slowly decline, especially if they are overweight or even have varying degrees of chronic diseases. At this stage, their bones are no longer strong and may very likely break due to a sudden external force. Therefore, obese elderly people who want to lose weight through exercise must pay special attention to avoid breaking their bones.

Weight loss exercises for the elderly generally prioritize gentle movements, low cardiopulmonary intensity, and exercises that do not put excessive stress on the bones.

It is very easy to gain weight after entering old age. The obvious characteristics are a thicker waist, a protruding abdomen, and loose leg muscles. Some elderly people are very anxious and hope to regain the good figure they had when they were young. So what weight loss exercises are more suitable for the elderly? Basically, priority should be given to exercises that are relatively gentle, do not involve too much cardiopulmonary intensity, and do not put too much stress on the bones. In addition, it is also important to note that the exercise time should not be too long.

1. Suitable sports: long-distance walking, jogging, cycling, swimming, mountain climbing, etc., supplemented by Tai Chi, table tennis, badminton, tennis, aerobics, etc.

2. Exercise intensity: The heart rate during exercise is 60-70% of the maximum heart rate, which is approximately equivalent to 50-60% of the maximum oxygen uptake. Generally, the heart rate should be controlled at 140 beats/minute for people aged 40, 130 beats/minute for people aged 50, and within 120 beats/minute for people aged 60 and above.

3. Exercise time: Each exercise time should be controlled within 30-40 minutes, and it is best to exercise in the afternoon. It is best for middle-aged and elderly people to develop good habits of long-term exercise, which is beneficial to their health.

After selecting a sport, the intensity should be low at the beginning, so that you do not feel palpitations, shortness of breath, or fatigue. After you get used to it, the amount of exercise can be gradually increased. Avoid exercising immediately after a meal. It is best to exercise 1 to 2 hours after a meal or in the morning on an empty stomach. Observe pulse, respiratory rate, blood pressure, etc. before and after exercise and make comparisons.

Overweight and obesity in the elderly need more concern and attention, and the main process of health promotion needs to start with "healthy diet" and "regular exercise".