Getting older doesn't have to mean getting heavier and more sedentary. Women over the age of menopause have different dietary requirements than younger women. If you are a 60-year-old woman, monitoring your diet and increasing your level of activity can help reduce the risk of bone loss and provide a healthy method of maintaining a desirable weight.
Considerations
Postmenopausal women often notice an increase in body fat around the abdominal area. A decrease in estrogen levels may contribute to this addition of fat around the waist. Visceral fat -- the fat that accumulates inside your abdomen -- can increase your risk of serious health conditions, including type-2 diabetes, breast cancer, stroke, colorectal cancer and cardiovascular disease. Incorporating diet and exercise into your daily routine can help reduce these risks.
Nutrition
Eating fewer calories is an important factor in maintaining your weight beyond age 50. In fact, you require almost 200 fewer calories each day than you did when you were in your 40s. Health.gov recommends that sedentary women over age 51 consume an average of 1,600 calories per day to maintain a healthy weight. This calorie restriction makes it important to consume nutrient-dense foods to ensure adequate amounts of vitamins and minerals. Healthy food choices include lean sources of proteins, such as poultry and fish, fat-free dairy products and plant-based sources of food, such as whole grains, fruits and vegetables. Keeping count of the calories you consume each day will help you stay within your calorie requirements.
Exercise
Walking is a basic form of weight bearing exercise that can help you stay active and fit. Starting your walking routine slowly and increasing your speed and the length of your walks can help you gradually break into a more active lifestyle. Allow about four to six weeks between increases, adding to your walking routine until you walk at least three days each week at a speed between two and three miles per hour. Other activities, such as bicycling and yoga, can also increase your strength and help tone your muscles.
Precautions
Get your doctor's approval before beginning a new diet or exercise routine, especially if you have osteoporosis or other chronic health conditions. Avoid exercises that aggravate joint pain. If you have arthritis or other joint problems, try activities that don't place stress on your joints, such as swimming or water aerobics classes.
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