1. Weight Gain Woes
Excess weight gain in people over 60 years old is an increasing health problem, just as it is with most other age groups. However, treatment, health implications and medical management of weight loss if you are over 60 is much different from younger people. Awareness of your ideal weight, health issues and a doctor's supervision are critical if you are going to try to lose weight after 60.
2. Move It to Lose It
Very few health problems don't improve with endurance exercise, so even if you have other conditions other than being overweight, your doctor will probably recommend exercise. Walk, jog, swim or rake; doing any activity that increases you heart rate will improve your endurance and increase weight loss. It may take several months to get to a point where you can exercise for 30 minutes every day, which is your goal, so start out gradually, exercising as little as 5 minutes if you have to.
3. Small Strength Changes, Big Difference
You lose muscle mass every year after 40, so if you have neglected strength training for years or even decades, it is crucial to build it back up. Lift or push weights 2 days a week to increase strength and muscle mass. The more muscle mass you gain, the faster your metabolism and subsequent weight loss. Strength train using hand weights, milk jugs or socks filled with sand or resistance bands. You may need to start movements with no weight at all or as little as 1 to 2 pounds. Gradually, add more weight as your strength increases.
4. Balance and Stretch
Many seniors have poor flexibility and balance, which interferes with exercise and causes injuries. Exercises that require you to stand on one foot (always have a wall or chair nearby for support) are good for balance. Simple things like walking heel to toe or sitting and standing without the aid of your hands will help, too. Stretching improves your freedom of movement to do what you want and need to do. Stretch after endurance or strength training: this helps reduce soreness and, because your muscles are warm, it improves flexibility.
5. Eat to Lose
Extra weight is hard on your joints, heart and other body systems. If you're over 60, these problems are more serious. Most doctors agree that weight gain in older adults is usually a result of decreased activity, not because they eat more. Good nutrition is important to maintain the energy you need to keep moving. Balanced nutrition is no different for you if you are over 60. The majority of your calories should come from whole grains, and the smallest from fats and oils. The rest of your calories should come from fruits, vegetables and lean meats. Look at the latest government food pyramid for exact servings and serving sizes.
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