As we all know, obesity is not good for health, but helplessly, when people are over middle age, they always feel that the people around them and themselves are getting fatter, especially the central obesity type with [beer belly], which is a risk factor for diabetes and hypertension.
The so-called “shut up and keep your legs open” can be described as a universal way to preserve one’s health.
However, for elderly friends, there are many restrictions on sports, and they hope to be simple and need to ensure safety. So, what sports are something we can do at any time, effective and convenient to stick to?
Remember this sentence:
Middle-aged to prevent beer belly, both men and women should [hurry]!
Yes, we will introduce this sport today-urgent steps.
Urgent steps have such advantages:
- Burn calories and remove beer bellies; Improving cardiopulmonary function; Reduce the chance of heart disease, hypertension and diabetes; Lower cholesterol levels in the blood; Let a person feel refreshed, clear-headed, enhance memory; Let bones, muscles and joints be strong and osteoporosis is not easy to occur. Make the elderly strong and healthy, improve the flexibility and balance of the body; So that the blood sugar level of diabetic patients can be controlled and stabilized.
Reaching such a standard is a quick step:
- To complete 2 kilometers in 20 to 25 minutes; To feel the heartbeat is faster, but not urgent; Breathing starts to feel deeper, but you can still speak without asthma. I feel slightly sweating and my body temperature increases.
This is the most appropriate way to start exercising:
- If the destination is within 5km and there is no hurry, it is recommended to walk instead of taking a bus. If you go out by bus, get off at one or two stops before arriving at your destination and walk there. It will be stuffy to walk alone, so it is better to find a companion to stick to it. Get into the habit of getting up in the morning or taking a walk after dinner, which can help digestion and relax nerves.
Prepare these for exercise day:
1. The size of the shoes should be suitable, and the feet should be protected and stabilized during urgent walking.
- The toe cap should be wide and the heel should be comfortable without scraping. There should be a shoe bow and a good enough support and protection on the sole of the foot. The heel part outside the shoe should be stable and provide sufficient protection. The sole should be skid-proof and the shoe body should be flexible. Wear socks, preferably cotton socks that absorb sweat and breathe air.
2. Drink a glass of water before and after starting exercise.
3. Do some warm-up exercises.
4. Choose the path of the urgent step, which should be flat, clear and safe.
These friends should pay attention to:
- Friends suffering from chronic diseases, such as heart disease and respiratory diseases; Friends who feel chest discomfort during or after exercise; Friends who are prone to dizziness and even faint; Friends who will gasp for breath and have difficulty breathing if they move slightly; Friends who have never exercised before; Friends who have bone or joint problems and joints will suffer from redness, fever, pain or stiffness.