Key points for weight loss through exercise, types of exercise, and exercise methods for obesity in the elderly.

What are the key points for losing weight through exercise?

(1) Weight loss exercise should be moderate-intensity and long-duration.

As the saying goes, "Practice makes perfect," and physical exercise is a kind of "meticulous work." Being impatient will only backfire.

Excessive exercise can strongly stimulate a specific area, causing a sudden increase in muscle volume.

Practice has shown that moderate-intensity exercise can eliminate fat without building muscle.

It has also been confirmed that the body only begins to use fat for energy after 20 minutes of exercise, so an exercise session should last at least 30 minutes.

Weight loss exercises generally require at least 60 minutes of exercise per day, 5 days a week.

(2) Whole-body exercises and local exercises must be performed simultaneously; neither can be omitted.

The human body is an organic whole, and the energy consumed during local exercise can be replenished by energy stored in other parts of the body.

Moreover, localized exercise is prone to fatigue, and the exercise time is difficult to extend, making it hard to achieve the goal of burning excess calories.

Therefore, localized exercises should be based on whole-body exercises, such as jogging, rope skipping, swimming, and other whole-body exercises.

In addition, the method of localized exercise must be correct, and the amount of exercise must be well controlled. It is best to use muscle strength exercises with low load weights.

(3) Pay attention to relaxation activities after exercise

Experts believe that the most effective way to relax muscles is to passively stretch them. The principle is to stretch the tense muscles as much as possible, hold the stretch for 30 seconds, and repeat three times.

This helps prevent muscle damage, eliminate fatigue, and maintain muscle streamline.

(4) Perseverance

The best way to maintain your ideal figure after weight loss and exercise is to never stop exercising.

You can appropriately reduce the amount and frequency of exercise.

For example, exercise only 2-3 times a week, for about 60 minutes each time.

How many categories can weight loss exercises be divided into?

Obese individuals participating in exercise can be divided into two groups based on their physical strength and cardiovascular condition: a strong group and a weak group.

Those with good physical strength and no organic lesions of the cardiovascular system can participate in the high-intensity exercise; those with poor physical strength or obese individuals with coronary heart disease, hypertension, diabetes, or other diseases can participate in the low-intensity exercise.

Weight loss exercises can be done in groups or individually, and can generally be divided into three categories:

(1) Endurance activities

Commonly used activities include moderate and brisk walking, uphill medical walking, jogging, cycling, and swimming.

Taking walking and jogging as examples, strong participants can gradually increase their speed from 5 kilometers per hour to 7 kilometers per hour; weak participants mainly use walking at a normal speed.

The distances for walking and jogging should also be gradually increased, reaching several kilometers per day, which can be completed in one go or in several sessions.

(2) Strength training

Suitable exercises for strong individuals include supine abdominal exercises, such as double straight leg raises, straight leg kicks, and sit-ups, which can reduce abdominal fat; prone back and gluteal muscle exercises, such as double straight leg raises and the "boat" exercise where the head, shoulders, and legs are raised simultaneously, which can reduce fat in the waist, back, and buttocks; and dumbbell exercises of varying weights can reduce fat in the chest and shoulder girdle.

The weaker group mainly uses medical gymnastics, health exercises or radio calisthenics to engage all the muscles in the body, and can also incorporate breathing exercises.

(3) Ball sports

This type of sport combines endurance training and strength training, and involves a relatively large amount of exercise.

Common sports include table tennis, badminton, volleyball, basketball, and medicine ball sports.

Stronger groups can play some less intense friendly matches, while weaker groups mainly use non-competitive formats.

What methods should be used for exercise to help obese elderly people lose weight?

Exercise for obese elderly people differs from that for adults. Obese elderly people often suffer from coronary heart disease, hyperlipidemia, fatty liver, etc., and due to their obesity, they are clumsy in their movements. In addition, their eagerness to lose weight through exercise can lead to accidents if they exercise improperly.

For obese elderly people, exercise should first be confirmed by a doctor after examination, who will also determine the appropriate amount of exercise.

If you are in good physical condition, you can check yourself by squatting 10-20 times in a row or running in place for 15 seconds. If you do not experience shortness of breath or chest discomfort, you can exercise.

It is best to participate in group exercise or have someone accompany you. Patients should carry emergency medication or a health record card so that they can understand their condition and take medication in time in case of an emergency.

The amount of exercise should be increased gradually, and the speed should not be too fast.

Feeling warm and slightly sweaty during exercise, feeling relaxed and comfortable after exercise, and sleeping well; if your heart rate exceeds 100 beats per minute, you should take breaks, and exercise for 30-40 minutes a day is sufficient; if you experience dizziness, chest tightness, palpitations, poor sleep, or significant fatigue, it indicates that you have over-exercised.

The principle of gradual progress should be followed, starting slowly and gradually increasing the speed, from easy to difficult, and from simple to complex, gradually increasing the time required.

Before exercising, warm up a bit, focusing on whole-body exercises and avoiding overexertion of any one limb or organ. You can choose to walk, jog, practice Tai Chi, practice Baduanjin (Eight Pieces of Brocade), get a local massage, sunbathe, or take a medicinal bath.

Breathe naturally and evenly during exercise, paying attention to using abdominal breathing; try to avoid holding your breath or exerting excessive force, do not do handstands, and do not suddenly lean forward, backward, or rotate your body rapidly to avoid falling or accidents; it is not advisable to do fast running or prolonged exercise.

The exercise should be done in the early morning, and you should rest properly afterward and maintain good sleep to create a positive cycle.