As people age, postural and metabolic changes may lead to the accumulation of belly fat. While the idea of spot reduction has been disproved, by making certain lifestyle changes, belly fat can be reduced. Remember that consistency is key. Younger people can get away with slacking off on their diet and exercise program. Mother nature is not as kind to seniors.
Improve Your Posture
Father time puts pressure on the muscles and joints. When this happens, the body succumbs to the forces of nature. With the classic senior citizen posture, the upper body is hunched forward, which eventually causes the belly to sag. There are a number of exercise techniques that are specifically designed to improve posture. These include the Feldenkrais Method, the Alexander Technique and Pilates. With the growing popularity of body/mind exercise, many senior community centers and YMCA facilities now offer these types of classes.
Work Your Upper Back
Professional fitness instructors have an important saying: "Don't just look at the site of the crash." In other words, a totally different part of the body can be responsible for problems in a given area. In terms of belly fat, weaknesses in the upper back can cause a slouch, and, as mentioned, a slouched posture can cause belly fat.
The rowing exercise works the upper back and can be performed with a resistance band. Either wrap the band around your feet, or attach it to a stable object in front of you. Hold each end of the band. As you bend your elbows, squeeze your shoulder blades together, as if you were trying to catch a pencil between them.
Get on the Ball
The stability ball requires balance, and balance requires core activation. Your core muscles are the deep abdominal muscles that support proper alignment. Get together with a partner, each of you with a stability ball and a band. Sit facing each other with your knees bent. Wrap a band around your shoulder blades. Allow your partner to grasp the ends of the band and do the same thing with his band. On cue, simultaneously engage your core, bend your elbows, squeeze your shoulder blades together and straighten your legs. Monitor each other's posture. Correct your partner if he is slouching forward.
Perform Aerobic Exercise
In its updated guidelines, the American College of Sports Medicine recommends 30 minutes of aerobic activity on most days of the week. If you have muscular-skeletal injuries, you can modify your aerobic program by walking or performing chair or water aerobics. The only way to actually lose belly fat is to burn it through aerobic activity.
Strength Training Training
Strength training raises your metabolic rate, which helps you burn fat when you are in a sedentary state. Strength training can be performed with light weights, resistance bands or body weight. The ACSM suggests two to three strength training sessions weekly. Choose eight to 10 exercises, and be sure to work every muscle group.
Dietary Adjustments
Eating a high-fat diet will create belly fat. Avoid fried foods, sugary foods and high-fat dairy products. Instead, eat a diet rich in fruits, grains and vegetables. High-fiber foods such as whole grain bread or brown rice will aid in elimination of toxins, which will reduce belly fat.
Stay Hydrated
When your body does not get enough water, it stores fluid in order to keep you alive. That fluid is often stored in the form of abdominal bloat. Drinking six to eight eight-ounce glasses of water will help you avoid bloating. It will also give you more energy, which may enable you to raise the intensity or duration of your aerobic exercise routine.
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