According to the “Report on Nutrition and Chronic Disease Status of Chinese Residents (2020)”, more than half of the adult residents in my country are overweight or obese. Obesity can easily lead to diabetes, hypertension, cardiovascular disease, metabolic disease and other diseases. Obesity has become a public health problem that seriously endangers the health of Chinese residents.
Obesity seriously harms health
Many elderly people think that being fat is a blessing. When obesity does not affect normal life, people tend to ignore its harmfulness. Obesity is also a disease, and most elderly people lack vigilance in the face of obesity and are reluctant to face a doctor.
There are different criteria for judging obesity. For example, a body mass index (BMI) of more than 28 is considered obese, as well as a body fat rate of more than 25% for men, more than 30% for women, a waist circumference of more than 90 cm for men, and more than 85 cm for women, etc., all need to be vigilant.
Compared with young people, the causes of obesity in the elderly are more complex. In addition to simple obesity, the elderly are prone to obesity caused by endocrine diseases, such as hypothyroidism and Cushing’s syndrome. In addition, older adults may become obese due to stimulation of certain medications. For example, insulin used for diabetes, hormones used for respiratory diseases, etc., may induce obesity. In addition, most elderly people have underlying diseases, and the interaction between different drugs may also have negative effects on the body.
The Scientific Research Report on Dietary Guidelines for Chinese Residents (2021) pointed out that obesity has become the primary risk factor threatening the health of Chinese residents, and overweight and obesity are the leading causes of cardiovascular disease, diabetes, hypertension, cancer and other diseases. important risk factors. For the elderly, daily exercise is reduced, excess fat accumulates, and obesity will naturally “come at the door”. Obesity in the elderly is more likely to induce various chronic diseases, which seriously affects the quality of life of the elderly. Pay attention to the obesity problem of the elderly, so that the elderly can have a healthy body and enjoy their old age.
What to do if the elderly are obese
Weight is a very important indicator of health. Obese elderly people should pay attention to adjusting their diet, work and rest, etc. living habit.
1. Reasonable control of diet
It is healthier to lose fat through “diet therapy”. In the diet, we should quit sugar-sweetened beverages, quit smoking, and quit drinking, consume an appropriate amount of protein, fruits and vegetables every day, and use oils with high unsaturated fatty acid content. In terms of dietary methods, it is recommended that the focus of the first month is to lose weight. For the elderly, it is recommended to use a one-day fat-reduced diet and a normal diet alternately to adapt, and then spend another 3 months to consolidate the results. Get enough sleep, drink enough water, walk more, plus diet, you can basically lose weight.
In addition to “diet therapy”, various weight loss methods are also popular, such as acupuncture and ketogenic weight loss. However, acupuncture, cupping, etc. may have an effect on weight loss in a short period of time, but may not be able to maintain it for a long time.
2. Carry out moderate exercise
Once many people become obese, they do not like exercise even more. The inflexibility of the body, easy asthma, injuries and other problems also limit the elderly to exercise. So, what kind of exercise is suitable for the elderly?
The elderly should strictly abide by the principle of “no harm” in their daily exercise. As the age increases, the bone quality of the elderly will decline. If you insist on participating in heavy-duty sports, such as mountain climbing, fast running, etc., it will bring serious damage to the joints. Experts believe that brisk walking is one of the best ways to exercise for the elderly, and it is also a better way to lose weight. The best time for brisk walking is about 20 minutes.
3. Keep a happy mood
Optimistic attitude and happy mood are the secrets for many elderly people to keep healthy and improve their quality of life. The most important thing to lose weight is the mentality, to have a persistent and positive heart. Losing weight not only allows you to wear beautiful clothes, but also hear compliments of “skinny and younger”, which makes you more confident. Wang Jiali’s link: This set of medical exercises can cure obesity
There are many types of weight loss exercises. The following is a medical gymnastics specializing in the treatment of obesity in the elderly. The specific methods are as follows:
1. Empty the urine, stop all activities 5 minutes before the exercise, relax the belt, mix the breathing thoroughly, remove distracting thoughts, and relax the muscles; 2. The distance between the feet is as wide as the shoulders, standing in a figure-eight shape, with the back of the hands facing each other, from the front of the body Both sides of the chest turn into palms, and at the same time take a deep breath; 3. With the back of both hands facing each other, bend down and insert as much as possible, and make a “cough” sound at the same time to expel the gas from the lungs as much as possible; Lift the heavy object to the chest, turn the heart of the fist up, and take a deep breath at the same time; 5. Raise the left and right sides of the arms horizontally, with the eyes of the fist facing upward, and sigh at the same time; 6. Twist the arms, the heart of the fist is facing inward, and the back of the fist is facing Outside, take a deep breath at the same time; 7. Twist both arms so that the eyes of the fist are facing back and the heart of the fist is facing upward, and exhale at the same time; 8. Retract both arms to the sides of the upper abdomen, and take a deep breath at the same time, strengthen the two fists, press Abdominal to help deep and long inhalation, each section for 10-20 times, 1-2 times a day.
This medical weight loss exercise should be practiced in the early morning or in the evening, especially in the early morning.