If you want to live, you have to move. The middle-aged fat father can recover his physical energy in 3 steps.

When people reach middle age, their physical functions are deteriorating. Just like a machine that has been used for decades, parts consumption is inevitable. Mr. Zhuxuan, a medical physician at Taitung Mackay Hospital, said that these are not something that cannot be reversed, the point is that "you have to live and move."

After middle age, no matter whether it is due to illness, or age, the strength or endurance of the patient will naturally decrease. If the patient is lying in bed for one day, it will take three to five days to recover. It may take five years for the bed to recover its original physical fitness. Therefore, after the orthopedic doctors start the surgery, they will ask the patient to get out of bed and leave as long as it doesn’t hurt. It is because it takes more time to recover the muscle strength before the surgery.

Shang Zhuxuan said that according to relevant medical research statistics, when a person is 30 years old, his muscles and muscle strength are the highest peak. From 50 to 70 years old, the rate of decline is 15% every year; after the age of 70, the rate of decline is 30%. Therefore, when a person gets old, his muscle strength may still be maintained, but the muscle mass begins to decrease continuously, so he must exercise every day.

Shang Zhuxuan said that the US Sports Association recommends that under the age of 65, if you want to maintain physical fitness, you should exercise at least 5 times a week, for 30 minutes each time; if you feel too tired, you can divide it into 3 times, for 10 minutes each time.

Modern people are busy making money at work and taking care of their families. They have no time to exercise or are reluctant to exercise. They eat and drink with colleagues and friends after get off work, and their figures gradually fade away. Jian Zhuxuan said that there are indeed many obesity patients with obesity, and even those with fatty liver and potential cardiovascular disease at the age of young patients are not moving, and some people will get gasp after walking for a few steps.

1. Find the power of sports

How to encourage dad (sir) to go to sports? Jian Zhuxuan smiled and said that he would usually ask his father or husband to exercise, but it didn't work, so the most important thing is to let the person involved generate motors and inspire him to develop interest. It is recommended to find a sports suitable for the whole family to do together, such as a wife accompanying her husband and children accompanying her father for evening meals, walking, jogging, playing badminton, netball, riding bicycles, etc. in the park near her home, so that middle-aged father can find fun and can persist.

2. Is it still appropriate to find suitable sports?

Middle-aged body energy begins to decline. Fierce sports like a basketball? Jian Zhuxuan said that after men are 40 years old, bone density has dropped at a rate of 0.5 to 0.75% per year. Before running, the risk of fracture-free should be evaluated. Such as fierce competition-type basketball, football, football, and long-distance marathons are not suitable, unless they are running since they are young. Generally, middle-aged people who do not exercise often are more suitable for billiards, badminton, volleyball, netball, aerobic dance, jogging, brisk walking, swimming, etc.

The second is that when you are old, the glue protein in the human body will decrease. Pay attention to the loss of muscle and ribbon elasticity. The muscle tendons are very easy to get damaged. In addition, if you are old, your cardiopulmonary function will become worse and your maximum heart rhythm will decrease. Therefore, it is best to find a professional doctor to conduct the "Personal Energy Activity Preparation Question (PARQ)" before exercise to evaluate what kind of sports and sports strength you are suitable for.

3. Diet that enhances energy

High oil, high salt, high sugar. Song Jiaxi, a nutritionist at Majia Hospital in Taitung, said that when we enter middle age, everyone hopes that the body will not have red words. Secondly, the body aging can be slower. Therefore, it is recommended to avoid high oil, high salt, and high sugar in diet. These will cause our bodies to have high blood lipids, high blood pressure, and high sterol, which will make our body look smooth and aging accelerate, causing cardiovascular and other diseases. Middle-aged people are best to eat less high-oil foods such as fried bread, tangerine oil, pork feet, pork crust, fried chicken steaks.

If you cannot avoid external food, she recommends eating whole grain instead of white rice; meat dishes are cooked or steamed instead of fried or charcoal-grilled; salads are selected and steamed but not Qianshima sauce; noodles should be selected for noodles, avoid dry noodles, and only the ingredients are eaten but not the soup. Generally, the dishes above the buffet are not covered by the dishes below. You can even rinse them with water before eating to remove excess grease.

Eat more fruits and vegetables, antioxidants

Song Jiaxiong said that in addition to meat fish, middle-aged people should also eat more fruits and vegetables, and absorb antioxidant nutrients such as vitamin B group, C, E, minerals and fibers, six major phytochemicals, etc. These are nutrients that can help anti-aging, eliminate free radicals, activate human immune functions, and increase physical energy.

Sun Sun increases vitamin D3

In addition, middle-aged people should pay attention to bone loss, so they must let their bodies produce sufficient activated vitamin D3 to help the body absorb calcification. You can take a walk before morning or evening every day. It is best to have short sleeves and short pants to keep the skin in contact with the sun for at least 20 minutes.

The amount of alcohol must be controlled

Song Jiaxiong also recommends that middle-aged uncles should not drink alcohol without drinking. If they have the habit of drinking, it is best not to exceed two bottles of 330ml cans of beer a day (about 240ml of red wine and 80ml of spirits). Because drinking is not only high in heat, it is easy to cause obesity, but alcohol will also accelerate the above-mentioned good nutritional rewards.

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