Safe, Healthy Weight Loss for Seniors: How to Stay Slim at Any Age
Jul 1st 2022
Over a third of people aged 65 or older in the United States are obese, according to Current Obesity Reports, and that number is rising. Being a little overweight is not a major concern, but if your body mass index is 30+ or if you carry a lot of weight around the waist, you’re at risk of serious health problems. The good news is that people of any age can successfully lose weight and become healthier; but if you’re over the age of 60, there are a few extra things you need to keep in mind. Zee Alexis explains how to safely lose weight as a senior.
Train Your Muscles
As we get older, we lose muscle mass, which is an important component of our physical health. Muscle burns calories even when you’re at rest, which helps you lose weight. If that’s not enough motivation to add strength training to your regimen, consider the fact that having low muscle mass in your older years can increase your risk of suffering a devastating fall. However, it’s surprisingly easy to build your muscular strength safely as a senior.
● Strength training is a great way to keep your muscles strong as you age.
● Combining cardio and strength training makes for a great workout, but make sure you have built up to this routine before diving in.
● Limited mobility doesn’t need to stop you from exercising. Just follow safety guidelines and know your limits.
● Resistance training has been shown to have many positive effects for seniors.
Get Your Heart Pumping
Aerobic exercise is any activity that makes your breathing and heart rate faster, including walking, jogging, swimming and dancing, and it is another critical component of fitness for seniors. Not only will you increase your odds of losing weight, you’ll also increase your heart and lung capacity, potentially adding years to your life. Be sure you have high-quality, comfortable footwear that provide plenty of support, like sneakers from Zee Alexis.
● There are plenty of cardio exercises you can do, but be safe with your choices. If you are already in good shape, try these.
● Joint pain doesn’t have to stop you from exercising. Just try a low impact routine.
● If you have limited mobility, there are plenty of exercises you can do to get your heart pumping while remaining seated.
● Even small amounts of exercise are helpful, but here are some helpful guidelines for knowing how much cardio you should aim for each week.
● Heart problems shouldn’t stop you from exercising, but know your limits.
Set Up a Home Gym
If the gym environment isn’t for you, don’t worry! You can get all the benefits from a home gym. The first thing you’ll want to do is make sure your home is free of sources of stress and other distractions so you can focus on your workout regimen, whatever form that takes. Simple steps like decluttering, organizing and cleaning go a long way toward creating an environment that’s conducive to mindful exercise.
You can buy dumbbells and resistance bands, which will be great for your strength training. Yoga mats are inexpensive, and you can use them for your balance and flexibility exercises. If you have a sizeable budget, you may want to consider buying a piece of cardio equipment as well, such as a stationary bike, recumbent bike, or treadmill.
● There are many ways to build a home gym for any workout style and budget.
● You don’t need a big space to set up a great home gym.
● Don’t worry about expensive equipment. Go simple and budget friendly.
● There are simple and safe workouts to do at home with or without equipment.
Embrace a Healthy Diet
No matter your age, the same golden rules of dieting apply: eat less food, and be more active. However, there are some extra tips that can make the process easier. Try to eat high-fiber foods, including vegetables and legumes, with every meal. Fiber digests slowly and will help you feel full for longer. The same is true of high-protein foods, like chicken, soy, and fish. Lastly, limit your consumption of food with low nutritional value, including processed and packaged foods and sugary beverages.
● Our bodies need more of certain nutrients at different life stages, including aging. Focus on these foods to keep yourself healthy longer.
● If you struggle with working these vitamins and minerals into your meals, here are some tips to sneak them in for yourself or a senior you love.
● Nutrient-rich foods are everywhere! Try integrating some of these into your meals every day.
● Sometimes even the best diets can’t provide enough of the nutrients that we need. If that’s the case, you may need to add supplements to your daily routine.
Remember to ease into any new diet or exercise routine gradually. This is particularly true if you’re over the age of 60 or if your lifestyle is mostly sedentary. If you start your new routine slowly, you’ll be able to lose weight while staying safe and healthy every step of the way.
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