As we get older, maintaining the proper weight, committing to regular exercise, and having a healthy diet tend to become difficult. While we gain more confidence on ourselves and more understanding about our lives, our bodies are generally not as cooperative. Trying to maintain weight – especially trying to lose some pounds — can be a chore.
Regardless, weight management remains an important concern for adults. Body management areas such as excess fat can mean the difference between good health and becoming ill. At the same time, a lot of things make essential weight management difficult for seniors.
For instance, for seniors in the workforce, having a busy schedule makes healthy eating difficult to do. Different body pains likewise make going to the gym incredibly unappealing. Listed below and tips for essential weight management for seniors and aging adults.
Consult your Doctor.
Even if you feel like you are at the peak of your health, it is still a must to consult your doctor before committing to any kind of exercise regimen or diet change. This is even more important if you already have a history of disease, such as heart or metabolic disease.
Susceptibility to diseases increases as one grows older. After hitting age 60, you might find yourself unable to do the same types of exercise that you were used to when you were younger.
Biological factors and normal aging all contribute to the body’s different energy level. For example, oxygen intake can be reduced by as much as 1/3 of what you were taking in when you were 25. This can prevent you from keeping up with moderate to high intensity exercise plans. Arthritis in the joints would mean you’d be less flexible and unlikely to do sharp aerobics workouts.
Drink Lots of Water.
Sometimes, starting with the simplest tip works the best. For anyone trying to lose weight, and even for anyone trying to keep good health, drinking plenty of water is key.
Water is essential for good digestion and metabolism, which would help you better process food. Even though there may be inconveniences in terms of having to run to the bathroom constantly, drinking water at regular intervals can keep you feeling healthier. At the same time, it can help you lose unhealthy weight.
Focus on Fat Loss.
Essential weight management for seniors should be focused on fat loss and not general weight loss. Since the main concern is health, you should avoid the loss of necessary muscle, bone mass, or organ tissue. Don’t just focus on the number on the scale.
Focusing on fat loss means measuring your waist size (generally, it should be no more than half your height) or even investing in a body fat measurement tool.
Gradually Change your Diet.
A well-balanced diet is another integral aspect for essential weight management. You should take extra care to incorporate a variety of fruits, vegetables, proteins, and whole grains into your diet. The nutrients and food types you should increase in your diet include:
Omega 3 fatty acids
Vitamin D supplement
At the same time, remove excess sodium content, carbs and fats from your diet.
Choose the Right Type of Exercise.
Because high intensity exercise regimens can be too much for most seniors, it’s best to turn to a more effective and comfortable exercise routine. These include water-based exercise, rhythmic aerobic exercise, light yoga or Pilates, and balance-focused exercise.
Embrace a New Attitude.
Patience and a positive attitude are necessary tools for essential weight management as we grow older. Take conscious effort to challenge sayings such as “being overweight at this age is normal” or “gaining weight is just aging”. Find peers who have the same goals as you.
Most importantly, be patient. You might not get the results you desire quickly, but with time and effort, you’ll be enjoying the benefits of effective weight management and a healthy lifestyle.
Written by The Village Of Bedford Walk, a senior living community in Columbia, MO.