All over America, senior populations continue
to grow as older adults are living longer due to advances in medicine. A higher
number of seniors are experiencing many of the problems that plague younger
generations, including weight gain. Although obesity levels are much lower in
seniors, there is a circular relationship between longevity and a healthy
weight. As people live longer, their caloric needs change which can put them at
risk for overeating. And the more seniors exercise, the longer they live.
The key to balancing a healthy diet with
exercise is to find programs that are enjoyable and sustainable. Here are some tips for senior diets and
exercise.
Senior
dieting requires more than just calorie restriction
The general rule with dieting is that in order
to lose weight, one must create a caloric deficiency. A pound of body fat
roughly equates to 3,500 calories. Therefore, in order to lose a pound in a
week—which is generally considered a healthy weight-loss goal—a
500-calorie-a-day deficiency is necessary. Senior metabolism is slower than that of a
younger person. Whereas a 30-year-old man may require 2,500 calories per day to
maintain his weight, at 70 he may only require 1,800 calories. This slower
metabolism makes it easier to overeat and harder to create a weight-loss
deficiency. In addition, seniors have increased nutritional requirements in
order to maintain bone mass and muscle strength. Simply reducing calories can
result in malnutrition or injury.
Quality
calories are key
Although a balanced diet is required for
optimal health at any age, seniors require a high-protein diet that is lower in
overall calories. This diet is possible through scrutinizing calorie quality.
Empty calories, such as those found in refined sugar, bad fats, and alcohol, do great
damage to a senior’s weight management. A good diet, therefore, would include
foods that provide nutrition and fiber. Some good senior foods include:
-
High-quality protein, including
eggs, fish, lean meats, and beans.
-
Dark, leafy vegetables, such as
spinach, kale, broccoli, and cabbage.
-
Good fats such as those found in
avocados and olive oil.
-
Reduced amounts of complex
carbohydrates including grains and fruits.
Balancing
diet with exercise
Since it is difficult to create a calorie
deficiency sufficient to lose weight with diet alone, exercise can help. Experts suggest that seniors,
even those with healthy weights, get 2.5 hours a week of moderate exercise or
1.5 hours a week of high-intensity exercise. Since high-intensity workouts can
cause injury and fatigue, most seniors opt for incorporating some easy
exercise, such as brisk walking, to their weekly routine.
If a senior weighing 160 pounds were to walk
about 20 minutes a day, they will burn around 700
calories a week. If looking to lose a pound, an easy 20-minute walk already
would have shaved off 100 calories each day, making the goal more attainable.
To maximize weight loss, there are other
low-impact exercises that seniors can do at home. With a small amount of
equipment, such as resistance bands and a yoga mat, you can put together a home gym for
less than $100. The key is to find a good spot in your home. You don’t need a lot
of space, just space that is comfortable and convenient.
In addition to promoting weight loss, exercise
has been shown to increase longevity, with those following the
recommended exercise of 2.5 hours a week living an average of 3.4 years more
than those who do not.
Senior weight loss can be tricky, due to
lowered metabolism, but through exercise and smart food choices, you can get
down to a healthy weight.
Photo Credit: Pexels
