Obesity is a nationwide epidemic, with the Centers for Disease Control and Prevention suggesting that as many as 72 million Americans are currently considered obese. With an aging population, a growing part of this number are those over the age of 60. Exercise is especially important as you age to help prevent the natural loss of muscle tissue and the increase of excess fat. Unfortunately, both age and obesity can create roadblocks when trying to lose weight. However, there are ways to overcome these obstacles to help you reach your healthy weight loss goals.
Step 1
Exercise in the pool. Pool exercise, like water aerobics or swimming, use the natural buoyant properties of the water to help support a portion of your weight. This makes exercise easier by relieving stress on the joints, and creates a low impact calorie burning workout.
Step 2
Exercise for 15 to 30 minutes on a semi-recumbent stationary bike. This form of stationary bicycle uses a full seat with a back rest. The seat helps support your weight, while the resistance and movement of the pedals help work your muscles and increase calorie burn. Stationary bikes also remove the impact of your feet against the ground, in comparison with exercises like jogging, which reduce the overall impact to the joints of your knees, ankles and lower back.
Step 3
Walk at least three days a week. While exercises like biking and swimming are easier on your joints, they are not weight-bearing exercises. Weight-bearing exercises, like walking, not only help burn calories, but they also build bone mineral density, which helps prevent common age-related problems, such as brittle bones and osteoporosis.
Step 4
Include time on an elliptical trainer into your exercise routine each week. Unlike a stationary bike, an elliptical does not support your body weight. However, the elliptical does use a circular motion which removes the impact of your feet against the ground. This makes the exercise easier for your joints, while still providing aerobic and weight loss benefits for your body -- elliptical sessions also strengthen the muscles of your legs.
Step 5
Follow a low calorie diet made primarily of fruits and vegetables. Consume smaller servings of whole grains and lean proteins, like poultry and fish -- or plant-based protein, such as soy and low-fat dairy, as well as healthy fats, like olive oil. Talk to your doctor or a dietitian to calculate the appropriate daily calorie goal for your age, current weight and weight loss goals. This will help ensure both proper nutrition and weight loss success.
Step 6
Eat four to five smaller calorie-controlled meals throughout the day, instead of two or three large meals. This helps control cravings and keeps your blood glucose more level throughout the day.
Tips and Warnings
- Walk on a treadmill instead of outside if you have serious joint problems. Treadmills have a flat and cushioned surface, which helps absorb the impact of exercise, and reduce stress on the joints.
- Talk to your doctor before starting any new exercise routine. Avoid fad diets that severely limit your calories or food options.
References
- Centers for Disease Control and Prevention: Obesity -- Halting the Epidemic by Making Health Easier At A Glance 2011
- Spine-Health; Pool Therapy to Relieve Osteoarthritis Pain; Andrew J. Cole, MD and Bruce E. Becker, MD
- University of Maryland Medical Center: Exercise - Exercise's Effects on Bones and Muscles
- Kentuckiana Healthy Woman; Obesity’s Effects on Bones and Joints; Stephen P. Makk, M.D.
- American College of Sports Medicine: Selecting and Effectively Using and Elliptical Trainer
- American College of Sports Medicine: Selecting and Effectively Using a Stationary Bicycle
- Medline Plus: Weight Control
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