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Many of us struggle with our weight, especially as we age. If you’re slowing down and spreading out, a handful of smart lifestyle changes can help you feel better and become healthier. Try these great tips for a better quality of life in your senior years.
Reframe your focus. It turns out that looking at your bathroom scale isn’t the best way to monitor your health and weight as you grow older. In fact, some experts suggest ditching the scale altogether and instead focusing on losing fat. Retaining muscle mass, bone mass and organ tissue is especially important in our senior years, so instead of focusing on pounds gauge your progress by taping your waist size. Another convenient tool is the online body mass index calculator provided by the Centers for Disease Control and Prevention.
Stay strong. Resistance training is a key for seniors working toward maintaining a healthy weight and staying fit. It helps keep you strong and ensures you don’t drop too much bone and muscle mass. And as you age, you lose muscle mass naturally; at age fifty, your muscle mass drops to twenty percent less than what it was at age twenty. Muscle mass naturally continues to drop as you add years. Some studies show muscle loss can increase your risk for disability in your golden years, so including strength training as part of your lifestyle is especially important.
Step it up. If you’ve become sedentary in your senior years, it’s time to step it up! Movement is a key to losing weight and being healthy. You can employ technology to help you stay on track. For instance, Today recommends wearable activity trackers to know how many steps you take through the day.
Stay hydrated. Anyone trying to lose weight benefits from drinking plenty of water, but it’s particularly important for seniors. Our bodily cues that tell us we’re becoming dehydrated become dull as we age, so it’s easier to get off track. Besides, sometimes older adults have health concerns that make them gun shy about water consumption, such as prostate problems or bladder control issues. Be alert to your hydration even if you harbor concerns about drinking too much. If you don’t like plain water, you can easily supplement your diet with products like greenteaHAWAII, which provides the added benefits of antioxidants and the mood enhancer L-theanine.
Eat right. Healthy eating habits are a key to losing weight. Some studies show that as we get older we require less calories, so it’s important to choose foods that are nutrient-dense. Include plenty of fruits and vegetables, whole grains, low-fat dairy products, and lean meats in your diet. Opt for protein sources such as beans, eggs, seafood and nuts. Cut your intake of foods with empty calories, such as sugary drinks and foods made with shortening. Also steer clear of foods made with refined grains, such as white bread, white rice and pasta.
Stay positive. As you grow older, you are at an increased risk for depression. Unfortunately, depression in the elderly often goes unnoticed and untreated. Thankfully, making exercise part of your lifestyle can improve your mental health as well. The American Psychological Association explains that exercise improves your mood, lowering your risk for depression, reducing anxiety, and enhancing your brain’s health. Participating in more physical activity can improve your quality of sleep and release feel-good chemicals in your brain. Overall, you’ll be happier and healthier with a fitness routine in your life.
Fit as a fiddle! You can lose weight in your senior years with easy lifestyle modifications. Change how you monitor your weight, ensure you get proper exercise and nutrition, and drink plenty of water. You’ll be happier and healthier with these simple tips!