Good Exercises For Fat Loss For Senior Citizens

As your body ages, you lose muscle mass and bone density, and your metabolic rate decreases. However, you can slow down the natural aging process and lose weight through a healthy diet and regular exercise. Unfortunately, you just might have to work a little harder than you would have 20 years ago. In addition to burning fat and decreasing your risks for developing many diseases, a stronger body will make day-to-day tasks easier, such as getting in and out of a car and going up and down stairs, improving your overall quality of life. Consult a physician before starting an exercise program.

Cardiovascular Exercise

Cardiovascular exercise burns plenty of calories, boosts your metabolism and burns fat. Exercises such as brisk walking, swimming, low-impact aerobics and cycling are easier on the joints while burning calories. The American College of Sports Medicine recommends 60 to 90 minutes of moderate-intensity cardio five days a week to lose weight. If you are just beginning an exercise regimen, start slowly and gradually build up the frequency and duration of your workouts.

Strength Training

Strength training is a good way to build lean muscle and burn calories. The more muscle you have, the more calories you burn even while you are at rest, promoting fat loss. Pick eight to 10 exercises and perform them two to three days a week, doing two to three sets of 10 to 12 repetitions. Machines and resistance bands are good choices for senior citizens. Squats, hamstring curls, lateral pulldowns, chest presses, biceps curls, triceps dips, situps and back extensions are all effective exercises. Consult with a certified personal trainer to get you started to ensure you are executing the exercises properly.

Dance

Dancing provides a fun, low-impact workout that burns calories. The constant movement gets your heart pumping, providing you with a cardiovascular workout that also helps tone your muscles. Check out your community center or fitness center for information on dance classes for seniors. Grab a partner and try ballroom dancing, salsa, tap or jazz.

Water Aerobics

Water aerobics is a low-impact exercise, providing natural resistance that puts less strain on your muscles, joints and ligaments while providing you with a heart-pumping workout to burn excess fat. You don't necessarily have to go through an aerobics routine. Try different exercises like water walking, jogging in place, kicking, punching and squats. If this is not something you would like to do on your own, join a water aerobics class at a local gym.