The National Health and Nutrition Examination Survey found that more than one-third of older adults age 65-years and over were obese. Obesity also was the highest among those ages 65 to 74 in comparison to those 75 and older. Unfortunately, it’s common to gain weight as you get older due to aging muscles, the tendency to store more fat and an increase in your immune system’s inflammatory response. All of these issues lead to weight gain that can’t always be addressed with diet alone.
But it’s never too late to get fit and lose weight at any age. Commit your body and mind to a healthier lifestyle that involves exercise and a healthy diet with more protein and water. Make the most of your golden years with the right approach to fitness and diet and feel younger than ever.
Get Fit With an Activity Tracker
Kick off your weight loss journey with a fitness tracker for seniors that helps you stay safe and active at the same time. GreatCall’s Lively Wearable promotes an active lifestyle by tracking your daily step count along with mental challenges to stay sharp. The senior fitness tracker also features an urgent response button to get help after a fall or other emergency. A smartphone app can notify caregivers if the emergency response button is pushed. Meanwhile, a non-emergency button is ideal if you lose your keys or are facing a walk home at night.
Ignore the Weight Scale
Muscle loss is a serious problem as you age and can lead to weakness and falls. Focusing on strength training helps lessen the impact, but you may be worried that it will affect your weight loss. Muscle does weigh more than fat, so it’s not uncommon for the scale to show weight gain as you’re building strength. Instead of worrying about the numbers on the weight scale, use a body fat monitor to get a better idea of how much body fat you’re really losing.
Eat More Protein
Speak to your doctor about adding more protein to your diet as you tackle weight loss in your golden years. Your body doesn’t need as many calories as you age, but that doesn’t mean you’re ready to forgo your favorite foods. Start by adding more fresh fruits and vegetables to your diet as well as protein to stay full and promote muscle strength. You also need more protein to fight off immunity issues and osteoporosis.
It’s normal to have decreased feelings of thirst as you age, but that also puts you at risk for dehydration. Various medications and illnesses also impact thirst and further depletes your body of much-needed fluids. Ask your doctors how much fluid you should be drinking if you have any heart problems, kidney disease, or other medical issues. Monitor your thirst and fluid intake on particularly hot days, after a workout or long walk, and when taking new medications.
Join a Fitness Program
Make exercise fun by joining a senior group fitness program. Exercising in a group helps combat loneliness and keeps you social. A group dynamic also is a great way to stay accountable to your fitness goals. Choose a workout that suits your fitness level and interests, such as a spirited Zumba class, spinning class or even a walking group. Ask your current health plan provider about Silver Sneakers programs that are provided at no cost at various gyms and fitness centers.
Get fit, no matter your age, with these easy-to-implement tips.