May 11 is World Obesity Day. Obesity is one of the ten chronic diseases identified by the World Health Organization. Research in the past ten years has found that obesity can induce the occurrence and development of various diseases, including ischemic heart disease, hypertension, liver cancer, type 2 diabetes and other cancers…
For the heart, obesity may lead to the development of various diseases. This leads to long-term accumulation of fat. In the worst case, the heart will be wrapped in a thick layer of white fat, which will affect the heart’s ability to deliver blood and nutrients to the body, and may eventually fail and die.
For blood vessels, once a person is overweight and fat accumulates in the body, the blood vessels will rust and agglomerate like pipes, which will cause blockages, poor blood flow, and high blood pressure. The risk of stroke is significantly increased.
Liver aging is very obvious in obese people. Moreover, fatty liver almost goes hand in hand with obese people, and some liver cancer patients have experienced the development of steatohepatitis from obesity, and thus developed liver cirrhosis and liver cancer.
Obese people are prone to insulin resistance, which not only increases the risk of type 2 diabetes, but also makes it difficult to control blood sugar. Therefore, the incidence of various diabetes complications increases significantly.
How to lose weight scientifically and effectively?
1. Children and adolescents aged 5-17 should engage in at least 60 minutes of moderate to vigorous-intensity physical activity, mainly aerobic exercise, every day on average every week. Do high-intensity aerobic exercise at least 3 days a week, including muscle- and bone-building activities.
2. Adults aged 18-64 should do at least 150-300 minutes of moderate-intensity aerobic activity per week, or at least 75-150 minutes of vigorous-intensity aerobic activity, or an equivalent amount of moderate-intensity aerobic activity per week Intensity and high-intensity combination activities. Do moderate- or higher-intensity resistance exercise 2 or more days a week to work all major muscle groups.
3. For the elderly over 65 years old, if their physical conditions allow, the exercise recommendations are the same as adults. On this basis, diversified physical activities should be added 3 or more days a week, focusing on moderate or higher-intensity balance and strength training to prevent falls.