No matter our age, excess fat isn’t something we should ignore. Whether you’re losing weight for your health, or to meet a fitness goal, these tips can help you get started with losing weight over 60.
What to Know Before You Start
Before starting a new exercise regimen, it’s imperative that you speak to your doctor. Medical issues such as metabolic disease and heart disease are more common in those aged 60 and above. Before you begin a new weight loss plan, it’s therefore essential that you have a medical check-up so that you are aware of any issues you might need to consider.
Another important thing to note is that when you hit 60, your oxygen intake may have reduced to a third of what it used to be when you were in your twenties. This means that you need to account for the fact that it may be harder for you to take deeper breaths while exercising. This is why easing into a new routine is so important – you want to build up your tolerance safely.
Something else to consider is that your joints are more prone to developing arthritis at this age. Exercises such as running or certain aerobics might need to be swapped for a walking or swimming routine. It’s all about knowing your body and what it can handle. With that said, let’s dive into our tips below.
Focus on Losing Fat, not Weight
At this age, your focus should be on building more muscle instead of tracking the number on the scale. When you hit your 60s, you can no longer afford to lose bone mass, muscle or organ tissue. Lifting weights can build muscle to combat the percentage of muscle you lose each year due to aging. As you age, your bones also tend to get weaker, especially for those who are post-menopausal. When you create pressure on your joints through strength exercises such as weightlifting, you’re also building strong and healthy bones.
It’s All About Strength
Weightlifting helps build muscle mass, therefore increasing your metabolism rate. If you don’t have a weight training regimen yet, it’s important that you start slow. We also recommend working with a personal trainer who can work with you to craft a personalized plan adapted to your strengths and weaknesses. Such a plan can help you increase your fitness without placing too much strain on your joints and muscles, giving your body time to adapt to the new challenge. At the same time, it’s important to challenge yourself by increasing the amount of weight you lift over time. The key is to lift to the point whereby you can just barely hold on at the end of the set.
Eat to Stay Fit
Eating well is another big component of a good weight loss plan. A balanced diet rich in nutrients gives you the energy to work out, while making sure that you’re keeping trim. Aston Village At Pelican Marsh’s Sensations Dining program gives you delicious and healthy meals prepared by executive chefs who use only the best quality ingredients. Getting fit isn’t just about heading to the gym – it’s also a lifestyle!