運動營養搭配：增肌期與減脂期的蛋白質攝入量計算

上了年紀的人身體逐漸衰老，正確保養身體是關鍵，只有養生原則遵循，身體得到良好的調節，才能遠離疾病困擾。很多人到了60歲之后身體走下坡路，但是在養生過程中沒有注意很多的細節，很難為健康加分，還可能在抵抗力薄弱，疾病出現之后影響正常生活，甚至縮短老年人的壽命。那么，養生的老年人哪些方面不可掉以輕心呢？

1、注意衛生

要保持身體健康，生活中各種細節得注意，從衛生這方面入手進行調節，才能達到預防疾病的效果。上了年紀的人體質下降，身體逐漸衰老，免疫系統無法正常發揮功能，此時就應該講衛生。

飯前便后勤洗手，身體的清潔工作做好，通過保持身體干凈，衛生可以讓疾病遠離。因為講衛生可以防止身上附著著很多的細菌，病毒，通過這種方式讓疾病患病率下降。很多人不講衛生，很容易滋生細菌后入侵身體引發疾病。

2、補充足夠營養

老年人想要養護身體，平時應該注意營養物質的補充。上了年紀的人身體老化速度加快，某些重要器官功能降低，吸收營養物質的速度緩慢，因此更需要重視營養全面獲取。

上了年紀的人補充足夠的蛋白質，維生素可以增強身體素質，防止抵抗力薄弱讓疾病有機可乘。另外，年齡增長鈣質流失，可能會缺鈣引發骨質疏松癥，如果可以多吃高鈣食物，滿足身體對鈣質的需求，對骨骼有保護作用，才是養生，促進健康的好方法。

3、水分獲取充足

要保持老年人身體健康，在養生的時候水分獲取量要充足，通過每天正確的飲水方式可以滿足水分需求，達到促進血液循環，提高身體新陳代謝能力的目的。很多人經常在口腔干燥，明顯口渴的時候才飲水，這種情況對身體健康不利。

口渴是身體已經發出信號，說明水分明顯缺乏，應該分多次少量飲水，每天的飲水量達到2000毫升左右，才能在機體水分需求滿足之后促進健康，將體內的有害物質排泄出體外，達到良好的養生效果。

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4、作息正確

老年人想要正確養生還應該作息保持規律，每天都有充足的睡眠時間，疾病也可以遠離。很多人長時間作息不規律，沒有充足的睡眠時間來延緩機體衰老，促進健康，久而久之疾病容易入侵。

而在保養身體的過程中老年人要注意睡眠質量的提高，保持情緒的放松，睡前不要經常運動，也不要過度吸煙喝酒，還要調整好睡眠環境，才能擁有高質量的睡眠讓健康靠近。