GET SLIM AND FIRM AT THE AGE OF 60
Old age can bring with it some undesired developments. Your metabolism starts to slow down, making it harder to losing weight and easier to gain weight. Your skin’s collagen levels decrease, leading to dull, loose skin. Joints stiffen and bones become weaker. Although it can be hard to maintain the body you might like, it’s still possible even at 60 years of age to slim down your physique and tones your muscles.
OVERCOME YOUR FEAR OF EXERCISE
Although exercise can promote health and happiness at any age, some senior citizens are hesitant to start or maintain an exercise routine. The reasons for this reluctance are varied. Some older individuals, particularly those with osteoporosis or other health problems, maybe concerned that exercise could lead to an injury. Others may be intimidated by exercise and feel that they lack the proper equipment. But exercise is a key component to losing weight and improving fitness and health. If you are nervous or self-conscious, consider becoming exercise buddies with a friend, and look into exercise groups or workout centers that cater to seniors.
CHOOSE AN EXERCISE TYPE
With age, you may be limited in the types of activities you can enjoy. Contact sports are probably out. But swimming is an excellent form of aerobic exercise that places minimal stress on the joints. Walking is also effective and low-stress. Various workout routines like aerobics classes can go easy on your bones and joints while still giving your heart a workout. The key is to find an exercise that elevates your heart rate for the duration of the workout.
INCREASE YOUR ACTIVITY SLOWLY
Once you’ve found that exercise, see how long you can go before getting worn out. This can vary from person to person — you might walk 30 minutes before getting tired, or it may only take five minutes of activity before you have to stop and catch your breath. Don’t get discouraged early on. Instead, increase your activity level until you are exercising for 30 minutes at a time without stopping. Do this 4 to 5 times a week to work muscles, burn calories and promote weight loss.
IMPROVE YOUR DIET
As important as exercise is to losing weight and getting fit, your diet must also be adjusted. losing weight requires you to burn more calories in a day than you consume through your diet. Set yourself up with a reduced-calorie diet that results in a net loss of a few hundred calories every day. consider more fruits and vegetables into your meals, swap out refined grains for whole grains and eat lean meats to feel full faster
4 STEPS FOR LOSING WEIGHT OVER AGE 60
Losing weight maybe difficult at any age, but for seniors, it may feel like an uphill battle. Discovery Health reports that muscle mass decreases from being 45 percent of your body weight when you’re young to 27 percent by the time you reach age 70. Additionally, as you age, your body burns fewer calories doing the same activities. These may seem like impossible obstacles, but with a few smart adjustments to your diet and activity, you can lose weight over the age of 60.
Step 1
Practice moderation. Discovery Health advises against “deprivation” diets that will make you hungry or miserable. Instead, prioritize those favorite indulgences you want to enjoy occasionally, and cut down on those that aren’t as important. When developing your diet, be sure it’s realistic and something you can sustain for the long term. Seek out a balanced diet low in saturated fats, simple carbs, and sugar, and eat plenty of whole grains, fresh fruits, vegetables, lean protein, and dairy.
Step 2
Plan a cardio endurance workout. According to HelpGuide.org, your body can benefit greatly from doing low-impact cardiovascular workouts that exercise large muscle groups over a sustained period of time. This type of exercise can give you energy, burn calories and enhance your endurance for daily household tasks. Some exercises in this category include hiking, walking, swimming, cycling, rowing, tennis, and dancing.
Step 3
Eat mindfully and in response to real hunger. Many people have a habit of eating in response to stress, boredom or other emotional triggers, Discovery Health reports. Instead, you should eat regular, balanced meals and healthy snacks, and be aware of what you’re eating, when and how much. Be aware of your emotional triggers and avoid responding to them with thoughtless snacking.
Step 4
Incorporate weight training. You might think the idea of weight training exercise sounds silly, but it’s an excellent way to increase your bone mass and build muscle, reports HelpGuide.org. In addition, the more muscle mass you have, the faster your metabolism will be, notes Discovery Health. By increasing your muscle mass, you can speed up your metabolism and gain strength for everyday activities. Discovery Health recommends consulting with a trainer on how to do these exercises properly. Talk with your doctor as well.
Tips For Losing Weight Over 60
- Don’t count calories. Discovery Health reports that you should focus instead on a healthy, well-balanced diet low in saturated fats. Try yoga or Tai Chi. HelpGuide.org says these posture exercises are useful for fitness and also help improve balance and reduce your chance of falls.