You're never too old to reap the benefits of losing weight; a well-balanced diet and exercise are the keys to weight loss at any age. Weight loss can increase your mobility and range of motion and can also prevent or control conditions like heart disease and diabetes. At 81 years old, there are a variety of methods you can try to lose weight.
Step 1
Visit your physician. Share your plans to lose weight and have a physical examination. Allow your doctor to determine if your health will allow you to perform exercise. Your doctor will provide you with advice on diet and exercises that you'll be able to perform, given the current state of your health.
Step 2
Take a walk with friends. Walking is considered a form of cardiovascular exercise. The American College of Sports Medicine recommends that adults over the age of 65 participate in 30 minutes of exercise, five days per week.
Step 3
Sign up for an aerobics class. Many gyms, including the YMCA, offer a Silver Sneakers fitness class. This class focuses on aerobics and light strength-training for senior citizens. Silver Sneakers classes are covered under most Medicare insurance plans.
Step 4
Participate in strength-training, using resistance bands and lightweight dumbbells. Strength-training can help to burn calories.
Step 5
Eat healthy and reduce sweets from your diet. It's okay to reward yourself every once in awhile, but try to maintain a healthy diet. Lean meats, proteins, carbohydrates, whole grains, fruits, low-fat dairy and vegetables should make up most of your diet.
Tips and Warnings
- Stretch prior to exercising. Take five minutes to loosen your joints, muscles, tendons and ligaments. This can help reduce your risk of injury.
- If you experience severe joint pain while exercising, discontinue exercise and contact your doctor. You should also seek emergency medical treatment if you experience dizziness, shortness of breath and chest pain while exercising.
Things You'll Need
- Resistance bands
- Lightweight dumbbells
References
- National Academy of Sports Medicine; "Essentials of Personal Fitness Training"; Scott Lucett; 2008
- American College of Sports Medicine; Physical Activity Guidelines
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