As you age, your body becomes more susceptible to gaining weight. Your metabolism slows and fat accumulation increases, particularly in the abdominal area, due in part to the loss of muscle mass. These changes increase your risk of heart disease, diabetes and cancer. Losing weight and keeping it off when you're 60 not only reduces these risks, but also offsets other age-related changes such as osteoarthritis and osteoporosis.
Step 1
Adjust your calorie consumption. People older than 60 need fewer calories to maintain their health, which is why many older people begin to gain weight even if they've made no changes to their diet. "Dietary Guidelines for Americans, 2010" indicates that 60-year-old women need 1,600 to 2,200 calories a day, depending on their activity level. Men that age should eat 2,000 to 2,800 calories a day.
Step 2
Exercise 30 minutes a day. If you're new to exercise, start small by doing a few minutes of exercise several times a day. If you have low mobility, check with a local gym about senior exercise classes; many offer exercise programs that can be done while sitting in a chair.
Step 3
Perform weight-bearing exercises. Muscles are important to maintaining strength, mobility and bone density as you age. Do 10 to 15 repetitions of weight-bearing exercises, using dumbbells, resistance bands or weight machines two or three times a week, recommends AgingCare.com.
Step 4
Stretch regularly. Flexibility maintains your range of motion and helps prevent injury. Stretch for 10 to 15 minutes after you exercise while your muscles are warm. Or take a yoga class that increases flexibility, builds strength and burns calories.
Tips and Warnings
- Include balance exercises in your workout. More than one-third of people age 65 or older fall each year, according to the National Institute on Aging. Standing on one leg or walking heel-to-toe are effective exercises to improve your balance.
- Consult a doctor before starting a weight-loss program.
Things You'll Need
- Dumbbells, resistance bands or weight machines
References
- MayoClinic.com; Aging: What to Expect as You Get Older; August 2010
- Aging Care; Exercise for the Elderly; Marla Sollitto
- "Dietary Guidelines for Americans, 2010"; U.S. Department of Agriculture, U.S. Department of Health & Human Services; 2010
- HelpGuide.org; Senior Exercise and Fitness Tips; Sarah Kovatch, M.F.A., et al.; March 2010
- MayoClinic.com: Stretching — Focus on Flexibility
- National Institute on Aging: Exercise and Physical Activity for Older Adults
- MayoClinic.com; Balance Exercises; December 2009
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