Seniors get rid of tuna belly and control waistline by walking

The older you get, the more you get fatter. Since the elderly have a lower metabolic rate, they are more likely to accumulate fat in their abdomen if they do not control their diet and exercise more. Fitness coaches say that aerobic exercise is necessary to get rid of the tuna belly. Brisk walking, cycling and swimming are very suitable for the elderly, especially brisk walking exercises can be done at home to help control waist circumference. (Video/Photographer Huang Zhiwen)

Aerobic exercises such as walking, cycling, and swimming are very suitable for the elderly, especially walking exercises can be done at home to help control waist circumference.

Huang Xunlong, secretary general of the Republic of China Fitness Association, said that abdominal obesity is prone to metabolic syndrome. If you do not want to be plagued by chronic diseases in your elderly life, you must control your waist circumference. Women should not exceed 80 cm and men should not exceed 90 cm. Aerobic exercise is the best choice for burning fat. It is not too intense and can be done for a longer period of time to achieve the effect of weight management.

Walking is the most convenient exercise option. Huang Xunlong pointed out that you can practice walking at home. When you are in good physical condition or weather permits, you can go walking outdoors. When practicing walking, you should master the following principles:

[Upper body]

When swinging, your elbows should be at 90 degrees and the swing should be relatively relaxed; the swing range should be larger, with the fists moving back to the waist and forward to the chest, which can stimulate the chest and back muscles.

When walking, your body should remain upright, with a slight feeling of being pulled upwards, and never hunch your back to avoid putting pressure on your lower back. This way, you can not only use the strength of your shoulders, chest and back when walking, but also make your abdomen stronger.

When swinging, your elbows should be at 90 degrees and the swing should be relatively relaxed; the swing range should be larger, with the fists moving back to the waist and forward to the chest, which can stimulate the chest and back muscles. (Photography by Huang Zhiwen)

[Lower body]

Take light steps and don't step heavily, because the heavier the step, the greater the impact, which will hurt your knees. In addition, the joints should remain flexible and not straight or locked.

It should be noted that even when practicing walking at home, you should wear shoes and not walk in slippers or barefoot.

When walking, take light steps and don't step heavily, because the heavier the steps, the greater the impact, which will hurt your knees. In addition, the joints should remain flexible and not straight or locked. (Photography by Huang Zhiwen)