These weight management tips for 60-year-olds and up are very timely for those who want to remain in their optimum health. In reality, about 11.2 million adult Australians are overweight or obese. This can be attributed to the slowed metabolism that accompanies ageing and other lifestyle factors.
Weight control must be a lifetime goal, otherwise, you will be putting your health at risk. Decreased metabolism starts at age 20. This should have made you realize the importance of regular exercise for active ageing. Nevertheless, it isn’t too late to start working on your weight even at 60 years of age or older. Please note though that weight management here refers to maintaining the right weight for your age. These tips are intended for fat loss and not weight loss, which is totally two different things.
Eat white meat instead of red meat or just keep the red meat lean if you crave it once in a while
Proper Diet for Weight Management
Being in your best shape requires self-discipline. It is a combination of several factors including proper diet. Yes, it might be really hard to keep the right weight as you age yet it is still possible. Some golden rules for fat loss focus on what you put in your mouth. You must eat more fruit, vegetables, fish, whole-grains, and beans. Go for fat-free dairy or low-fat products too. Eat white meat instead of red meat or just keep the red meat lean if you crave it once in a while. Additionally, you must limit your intake of sugary foods and those that have no nutritional value. We also encourage you to avoid fat diets because the results don’t last. Take it from personal trainers who know very well that weight management is 30% diet and 70% exercise.
Physical Exercise for Weight Management
First things first. Check with your doctor prior to doing any physical activity. Our bones become weaker as we grow older and the doctor may not advise us to do rigorous exercises. Even the ones we used to do like running or using gym equipment may not be feasible anymore. Your doctor can advise you of other replacements like swimming or ballroom dancing.
weight management is 30% diet and 70% exercise
Some of the most common exercises to help seniors with weight management are:
- Aerobic Exercise
This type of exercise gets your heart pumping. It can boost your immune system, enhance the quality of your sleep, and strengthen your heart besides burning your fats. These include biking, walking, swimming and low-impact aerobic dance.
- Flexibility and stretching exercises
We obviously lose our flexibility as we age. This is why it is important to always start and end our fitness routine with stretching exercises.
- Resistance and/or strength training
Take note that this may not be recommended for everyone. This type of exercise includes utilizing resistance bands, weight plates, and medicine balls. Any form of this training can help preserve bone density and lean muscles.
Seniors must take 30 minutes of exercise at least 5 days a week. Those who are starting out with their fitness routine can initially break the 30 minutes into segments.
Some More Tips on Weight Management
Seniors who require professional supervision may seek the help of a seniors-aware personal trainer like Core Health Coaching in Brisbane. Those who can do away with the company of their carers can take note of these additional weight maintenance tips.
- Drink about 64 ounces of water daily or hydrate yourself with watery foods like watermelon, cucumber, and etcetera.
- Be patient with yourself because it may take a little longer to get back to the ideal weight for your age.
- Outsmart your metabolism by eating small portions frequently, not longer than 3 hour intervals.
Weight management gets trickier as we age but with proper nutrition, regular exercise, and firm self-discipline, it can be done.
Please remember this advice is general, meant to be helpful but non-specific. It may not suit everyone so you should seek professional advice before undertaking any exercise.