What is the exercise prescription for middle-aged people?

Exercise to lose weight, how should middle-aged people exercise to lose weight? What are the methods for middle-aged people to lose weight through exercise? After middle age, people’s days pass by noon. Although middle age is the most glorious time in life, the body unconsciously goes downhill. Many so-called geriatric diseases do not occur in old age, but mostly occur in middle age, but are ignored because the early symptoms are not obvious. Let’s take a look at the 7 major taboos and exercise methods for middle-aged people to maintain their health.

Suitable for people around 30 years old

This is a period of stress and suffering in professional life when taking on heavy workload. Especially for housewives, because of educating children and doing housework, their physical strength will be obviously reduced, and they will neglect exercise, which makes them easy to become obese. Therefore, this is a period when exercise is necessary.

For people in their thirties, it is best to do some stretching exercises to enhance body flexibility. In addition, because muscle endurance and elasticity will gradually decrease, it is necessary to do aerobics, brisk walking, jogging and other exercises more than 3 times a week, each time for about 20 to 40 minutes.

What kind of exercise is suitable for people around 40 years old?

During this period, even healthy people begin to feel their age. At this time, do not exercise according to your own preferences and avoid strenuous exercise. It is best to check your physical condition first and exercise from a therapeutic perspective.

Women must exercise to prevent osteoporosis. Sports such as golf, swimming, mountain climbing, and badminton are very suitable. Exercises that require your feet to leave the ground, such as jogging, are very injury-prone, so don't force yourself to do them.

Swimming is an aquatic exercise that lowers body temperature to a high degree, exercises muscles throughout the body, and consumes a lot of energy. If you find it difficult for you, then walk slowly in the water. Walking in water is also a feasible way to lose weight.

In particular, many chronic diseases, such as coronary heart disease and diabetes, often develop in a latent form. Many middle-aged people are busy with work, lack the necessary health care knowledge, and tend to ignore their illnesses; some people do not pay attention to their own health, still smoke and drink heavily, and do not pay attention to nutrition and exercise. Once it is excessive, the resistance is reduced and hidden dangers may suddenly strike.

For this reason, middle age becomes a key point for health preservation. Middle-aged people belong to a special group. In order to ensure good health, they must pay attention to health preservation in their daily lives. To do a good job in health care for middle-aged people, we must first have a correct health care concept in order to achieve the goal of scientific health care and physical fitness.

1. Avoid overwork

Middle-aged people shoulder the dual burdens of work and family, and the human body has a limited ability to withstand external pressure. If it exceeds a certain limit, it will lead to illness. Therefore, middle-aged people should remember: do not overwork.

2. Avoid desire

When people reach middle age, in order to avoid premature aging, they should only be affectionate and not too lustful. Excessive sexual intercourse will damage your mind, shorten your life and affect your health. Some middle-aged people rely on "aphrodisiacs" to pursue excessive sexual pleasure, which is tantamount to self-mutilation.

3. Avoid anger

All diseases originate from Qi. If Qi is not harmonious, it can easily develop into harmful factors that cause disease. Therefore, middle-aged people must not get angry or lose their temper easily. We should remember: "Complaining too much may break your heart, and we should take a broad view of things."

4. Avoid worrying

Middle-aged people may have too much mental burden due to work or family, and tend to be sentimental, which can easily accelerate aging. For this reason, middle-aged people should learn to resolve problems, remain calm, and not get worried easily.

5. Avoid being greedy

Teenagers grow bones, young people grow flesh, and middle-aged people grow fat. This is the law of human growth and development. In order to prevent weight gain, middle-aged people should, in addition to exercising regularly, pay special attention to eating less high-fat and high-sugar foods. At the same time, don't eat too much for dinner, generally about 50% full is appropriate.

6. Avoid laziness

As the saying goes, "When a tree ages, its roots age first; when a person ages, his legs age first." When people reach middle age, they often feel heavy legs, sore waist and legs, and therefore do not like to exercise. This shows that aging has quietly arrived. For this reason, middle-aged people should avoid laziness and should regularly engage in sports and physical activities within their capacity according to their physical and work conditions. Doing some housework appropriately can also be a good exercise.

Finally, the editor needs to add that some middle-aged people often drink excessively and lose their appetite if they don’t drink for a day. Little do people know that excessive alcohol intake can damage liver function and affect the health of the kidneys, spleen and digestive system. For this reason, it is best for middle-aged people to quit drinking. If they have to drink, they should drink low-alcohol drinks, or replace alcohol with tea or fruit juice.