6 tips for middle-aged and elderly people to avoid obesity and lose belly fat

Office workers who sit for long periods of time should be careful of gaining obesity! A survey conducted by the Taiwan Obesity Medicine Association found that nearly 20% of office workers in the country have waist circumferences that are too large. Experts warn that fat accumulated in the abdomen will not only affect the body's metabolic function, but also increase triglycerides and blood sugar levels, increasing the risk of cardiovascular disease and diabetes, so it must not be taken lightly.

Office workers who sit for a long time can do more stretching exercises to eliminate abdominal and waist obesity.

According to the National Health Administration, men are considered overweight if their waist circumference exceeds 90 cm (35.4 inches) and women exceed 80 cm (31.5 inches). People of the "medium-wide" type are particularly prone to cerebrovascular disease, heart disease, diabetes and hypertensive diseases, which deserves public attention.

150 minutes of physical activity per week

What should people who sit in the office for a long time and accumulate a lot of fat in the waist and abdomen do? The Taiwan Obesity Medicine Association recommends that office workers perform light to moderate exercise every day, accumulating at least 30 to 50 minutes a day, at least 150 minutes a week, and 210 minutes if possible, to burn off some of the extra calories consumed and reduce the risk of abdominal obesity.

6 tips to eliminate abdominal obesity

Pan Jieyu, an occupational therapist at the Rehabilitation Department of the Shuang Ho Hospital, also pointed out that office workers who sit for long periods of time have abdominal fat and it is difficult for them to lose weight. Therefore, in addition to doing some whole-body exercises on a daily basis, they can also use simple stretching or leg-lifting exercises to eliminate abdominal and waist fat.

1. Good sitting posture: When sitting at the desk, keep your back straight and your head on a straight line. Do not tilt your head, which will make the cervical spine more tired. Place your arms naturally on the table, keep your legs together and slightly closed, and do not cross your legs to avoid damage to the spine.

2. Good standing posture: Stand like a telephone pole, with your chest up, abdomen in, and chin tucked in, and make sure your shoulders are relaxed. Let your hands hang slightly down, and don't hold them in front of your chest or behind your back. This will easily cause your neck to hunch, which not only affects your overall image but is also bad for your spine.

3. Sit-ups: Lie on your back with your knees bent, cross your arms in front of your chest, lift your head only 15 cm off the ground and then slowly lower it. Repeat 10 times. Sit-ups are a long-term exercise and cannot be accomplished in a day or two. Perseverance is very important.

4. Abdominal massage: Massage the abdomen more often to eliminate fat accumulated in the abdomen. It is recommended that you use bath salts when taking a bath, and massage with your navel as the center. You can also draw a question mark, first left and then right, massage 30 to 50 times each time, and practice repeatedly to eliminate abdominal fat.

5. Raise your legs more often: Sit on a chair, put your feet together and slowly lift them up, hold them in the air according to your tolerance, and repeat this exercise 10 times a day. It can help stretch and contract the core abdominal muscles, especially for people who want to eliminate carrot legs or have varicose veins.

6. Bend forward and lean back: Open your feet as wide as your shoulders, bend your body forward and then lean back until you feel your abdominal muscles tighten. Repeat this exercise 10 times a day. But be careful: beginners should move slowly. If you feel unwell or have back pain, you should rest and suspend the exercise to avoid sports injuries.