Staying in shape is always something we should aspire to, regardless of age. No matter our age, many people consistently go on different diet and exercise programs to achieve our desired figure or meet our goal weight throughout life.
Unfortunately, as we age, shedding extra pounds and remaining fit becomes so much more challenging due to the changes we undergo as we grow older.
According to a study published in Public Health Nutrition,
“Aging is associated with progressive declines in resting and total energy expenditure (TEE), which have implications for defining dietary energy requirements at different stages of adult life.”
Fortunately, website such as Premier Formulas provide products which can help you remain fit after 50. If you are over 50 years old, you are probably going to need to be even more precise with your diet and exercise routine to stay fit and healthy. Keep reading below to learn how to be fit and lose weight after 50!
The Most Effective Tips for Weight Loss After 50
If you’re 50 or over, losing weight is going to be more difficult because you already have a lower Basal Metabolic Rate (BMR) and less lean muscle mass than you did when you were younger. However, that doesn’t mean it’s not possible. In fact, you can find tons of stories of people who got in the best shape of their lives after 50!
If you have some extra weight that you want to lose, here are some of the keys to losing weight after 50:
Eat a Healthy Diet for Sustainable Weight Loss
When we think about losing weight, we immediately think about restrictive diet plans. These often involve not eating specific food groups or eating only a specific number of times a day.
While restrictive diet plans may be effective for younger people, they may not always be a good idea to implement for older people. Older adults have certain nutritional requirements, which can be offset if they avoid certain food types due to dieting.
The ideal diet should include lean meat, oily fish, whole grains, lots of fruit and vegetables, and low amounts of saturated fat.
Eat More Protein
Muscle loss is a common occurrence among older adults due to a process called sarcopenia.
As stated by a study published in Clinical Cases in Mineral and Bone Metabolism,
“Sarcopenia is a syndrome characterized by progressive and generalized loss of skeletal muscle mass and strength and it is strictly correlated with physical disability, poor quality of life and death. Risk factors for sarcopenia include age, gender and level of physical activity.”
The loss of muscle mass has an unintended side effect of slowing down your metabolism, which results in quicker weight gain. That’s why incorporating more high-quality protein into your diet will help you maintain your muscle mass and keep off the extra pounds.
Some sources of high-quality protein are chicken breast, grass-fed beef, eggs, and salmon. The best options are vegan protein sources since plant protein does not contain any saturated fat.
Always Stay Hydrated
Besides eating, drinks are another important topic when it comes to prolonging life.
Adults who grow older may find themselves reaching for a glass of water less and less, even though our body is dying of thirst. Water is literally our elixir of life. Drinking enough of it can prevent overweight and activate the metabolism.
As we age, we undergo many physiological and mental changes that all contribute to consistently getting dehydrated.
Soft drinks containing sugar and fruit juices promote overweight and diabetes, so you should avoid them.
This has many consequences for older adults who need to shed a few pounds. Because thirst often gets mistaken for hunger pangs, we often tend to reach for the nearest food source available. In effect, we end up putting more calories in our bodies, even though our bodies just needed water.
This can make the already hard task of burning off calories more difficult.
Water is an understated contributor to healthy weight loss. Drinking enough water helps your digestive system flush out fats and toxins more efficiently.
It can also reduce any fluid retention and keep the appetite at a regulated level. To check if you’ve drunk enough water, check the color of your urine–it should be pale yellow.
Don’t overdo it on the water, though, or you could end up with over-hydration, which can be very dangerous too.
Additionally, coffee is said to reduce the risk of Alzheimer’s and diabetes, but it can only be enjoyed in moderation. Furthermore, drinking the best coffee for weight loss can assist you with losing weight in a healthy way!
Lastly, feel free to enjoy a moderate serving of alcohol every now and then, but you should not overdo it. Try limiting yourself to drinking red wine when possible.
Increase Your Activity Level
Regular exercise helps you stay healthy and strong. This helps lower your risk of heart disease, obesity, diabetes, stroke, and cancer. Staying active also helps boost your self-esteem, gives you more energy, and helps improve sleep quality.
Studies have shown that at least three hours of exercise a week can drastically decrease the aging process and lead to the following benefits:
- Younger looking skin and reversal of the skin aging process
- Stronger bones and joints
- Strengthens the immune system to fight against illnesses and chronic diseases
- Improves balance and flexibility
- Provides a good night’s sleep which ultimately leads to fewer wrinkles
Anyone who has specific mobility or disability issues obviously has to take great care before undertaking any type of exercise regime. At the same time, often the motivation to do some type of physical exercise is greater in someone who has limited mobility for the simple reason that they know what a huge difference it can make.
While you can rely on a wheelchair and wheelchair van to get you to and around your destinations as you get older, it’s a difficult life to live.
The recommendation according to government guidelines is that older adults require at least 150 minutes of moderate-intensity activity every week and strengthening workouts twice weekly.
If this sounds like a lot, you can start small and work up to those amounts as you grow stronger. Services such as Home Health can help you stay active and make the most of your life as well.
However, you should check with your doctor before you begin any intense exercise program.
It may also be worth noting that before undergoing any type of exercise, a consultation with a physician should be done.
This will help avoid accidents, which may be costly unless Medicare or some other form of medical insurance is involved. Even then, some charges may not be covered, which is why getting a supplemental policy such as a Medicare Supplement plan from Mutual of Omaha might also be worth considering.
Although it might not be necessary if you are still in your 50s, some older adults may need to plan for keeping a portable oxygen concentrator near them or only exercising while supervised when they do any amount of physical exercise.
Also, if you are new to physical exercise and getting near 60 years old, you should carry a carry a medical alert device while you’re exercising in case of an emergency.
Here are a few tips for exercising to lose weight after 50:
Resistance Training to Build Strength and Muscle Mass
As we grow older, our Resting Metabolic Rate (RMR) decreases. This means that burning calories becomes more of an active task than it was when we were younger.
Sitting for long periods, whether at the desk at work or at home in front of the television, is harmful to our health. This increases the risk for blood circulation and promotes heart attacks. Whether your goal is to lose weight after 50 or simply maintain your health, to stay healthy, you should exercise daily.
You want to exercise as much as you can, but you want to do low impact exercises that won’t cause joint pain.
Strength training, especially resistance training, helps maintain muscle mass, but it also keeps older adults’ bones and muscles strong and healthy.
According to a study published in Geriatrics,
“Many consequences of sarcopenia are preventable or even reversible. Progressive resistance exercises can produce substantial increases in strength and muscle size, even in the oldest old. For many older patients, exercise represents the safest, least expensive means to lose body fat, decrease blood pressure, improving glucose tolerance, and maintain long-term independence.”
If you are relatively active and looking to increase your physical activity to develop a truly strong and healthy body, High-Intensity Interval Training or HIIT is the best exercise for anti-aging. The training involves high-intensity training followed by an interval of low output training, such as in the Tabata Interval training method.
No matter how old you are, there are systems and programs in place to help you achieve your health and fitness goals. Step one is always an assessment by a professional – check with your doctor, and then talk to local gyms who offer personal training or similar programs.
It is a myth that old and aging people shouldn’t do weight training.
Also, hiring a personal trainer for a couple of sessions to show you exercises and workout programs is a great idea. The trainer can also do an initial assessment of your body mass index and help you set some goals for your fitness program.
If you are new to exercising or resistance training, a great place to start is with resistance band exercises. Resistance band exercises are not as intense as other types of strength training, but they are great for improving your muscles and joints as you build a foundation of strength and a healthy body.
If you would like to give resistance band exercises a try, you could buy this set and use them at home:
Cardio Exercises for Weight Loss After 50
Even just engaging in a bit of cardio alongside your strength and balance training could make the world of difference to you.
Cardio has many benefits for seniors. It can help prevent osteoporosis, which is caused by low bone density (a common condition in the elderly). Cardio improves blood circulation, muscle strength, and can even improve bone density; making it a great solution if you’re looking for a way to prevent possible osteoporosis.
But that’s not all! Cardio can also help to elevate your mood and reduce anxiety and depression. This is because exercising helps release hormones such as endorphins, serotonin, dopamine, and testosterone – all of which help your body and mind balance out in different ways.
According to a Harvard University study highlighted in Psychology Today, someone who exercises regularly will feel an increase in psychological well-being. In their 11-year study, they hypothesized that the adults over 50 that were physically active at the start of their study, and remained active throughout it, showed psychological well-being; meaning that they were happier, showed positive emotions, and were optimistic. (PSYCOLOGY TODAY, 2016)
Cycling and swimming are great because they are low-impact exercises, which takes a lot of strain off your joints.
See Also: Cardio Workouts for Weight Loss
Focus on Balance Exercises
Anyone who has ever had a fall, and has either broken something or bruised themselves badly, knows how painful it can be, and how much of a knock-on effect it can have on their ability to do day-to-day tasks.
The fear of having a fall or of tripping over something is one that is perhaps more common with older adults and is borne out by the sheer number of emergency hospital admissions every year.
It highlights a really important part of any fitness program, the need to have some element of it that specifically focuses on the issue of balance.
This is not to say the people automatically lose their sense of balance as they grow older, but inevitably the effects of aging mean that people are more vulnerable, and the physical sense of feeling balanced and coordinated takes on a special meaning and importance.
This is especially important if your goal is maintaining an independent lifestyle as you get into your late 60s and 70s.
Balancing exercises can be done as simple stand-alone activities, or done as part of a more specific fitness program that can include strength training exercises, or can be done in the context of other types of exercise such as Yoga or Pilates.
Tai Chi is often specifically recommended as a form of exercise because of how it helps to promote balance in the body. The movements in Tai Chi are very gentle, very easy to learn, and go through a number of stages to help coordinate all areas of body and mind, which result in an overall sense of integration and balance, which can be incredibly powerful.
Additional Tips for Being Fit After 50
If you have a healthy amount of body fat on your body and don’t feel like you need to lose additional weight, here are a few additional ways you can be fit after 50:
Focus On Your Breathing
We usually breathe without paying attention. But sometimes we should take our time and watch our breathing closely.
A flat, fast breath promotes restlessness and stress, which in turn has a negative effect on our lifespan.You can calm or and deepen your breathing with various yoga or meditation exercises. “Proper breathing” means to let the breathing air flow through the body without effort.
The breath should flow into the abdomen and pelvis and should also be felt in the back and kidneys. In this way the body is optimally supplied with oxygen.
Sadly, we deal with stress on a daily basis, but as we age it can leave more severe consequences for our health. You can notice that you’re eating more or less than before and that you have trouble sleeping. All this can make you sick and make it difficult to focus on everyday tasks.
Daily meditation is a simple yet effective way to calm your mind and raise your threshold for stress.
Even the simplest breathing exercises can help you relax and fall asleep in the evening, and morning meditations can fill you with positive energy and give you strength to face the challenges that lie ahead.
For people over 50, focusing on the type of breathing you’re doing can make a huge impact on your fitness!
Be In a Social Environment
People who isolate themselves socially are not only more unhappy but also more often ill. People who meet regularly with friends, have fun, and laugh to reduce stress.
When you are younger than 50, being in a social environment is a regular occurrence. However, after you retire from your job and begin distancing yourself from the pace of society you experienced when you were younger, you might have to put in a bit of effort to be in a social environment.
One option is an adult daycare, such as Skylark Adult Day Care Center. Going to a place like this is a sure way to be around people each day!
If you are active and in contact with others, you can live a healthier life.
Reduce Your Stress
Everyone actually knows – too much stress is unhealthy. There are many factors that cause stress at work or at home, such as conflicts, quarrels, overwork, or daily commuting. Stress can cause various health problems such as
- Blood Pressure Rises
- Stress Hormones are Released
- Your Organism is on Constant Alert
This can lead to insomnia, high blood pressure, headaches, back pain, gastrointestinal problems, diabetes, and even more frequent infections. If the causes cannot be eliminated, you should learn a suitable stress management program.
Whether you need to practice yoga or meditation, or simply read part of a book each day, find a way to reduce your stress and you will remain fit easier.
Get Enough Sleep Each Night
Many people have trouble either getting or staying asleep as they grow older. Consequently, the lack of sleep often leaves you feeling grumpy and tired. Improving your sleep cycle is vital to getting proper sleep each night.
Avoid insomnia by reducing daytime nap time, going to bed at the same time every night, and establishing a bedtime routine.
Try taking a warm drink such as chamomile tea before going to bed.
Maintain Your Oral Hygiene
Oral hygiene is an important factor in life expectancy.
Brush your teeth two times a day and floss every day, if possible. Flossing helps prevent gum disease by removing plaque and pieces of food between teeth.
If plaque is allowed to build up, you might start suffering from bleeding gums and gum disease has also been to stroke, diabetes, rheumatoid arthritis, and heart disease.
Go for check-ups regularly and if you have a bridge or wear dentures, ask the dentist to ensure that they fit properly.
Oral-health specialists such as the people at Kennedy Square Dental can provide specific information to improve how you take care of your teeth.
See Also: How to Strengthen Your Teeth
Maintain Proper Foot Care
There are multiple aspects to proper foot care for people over 50.
If your feet are sore, it can be tempting to wear sandals, but a better option would be to wear a pair of walking shoes since they are more supportive. If you want to wear sandals, you could choose something like these Birkenstock Madrid models that are comfortable and supportive at the same time. These will give your feet enough support and therefore make your posture better than ever.
Give Telomerase Enzyme Supplements a Try
A major breakthrough in the aging process has been the discovery of the enzyme Telomerase.
This power package is believed to stoke up the body’s reaction to cellular degeneration. The gradual decline of the tiny end cap to our chromosomes called Telomeres strips away many of the protective shields that keep our body firing up every day.
According to a study published in Mechanisms of Ageing and Development,
“Telomeres, the extreme ends of the chromosomes play a key role in the process of cellular aging. Due to the ‘end-replication-problem’, successive shortening of the telomeres with each cell division results in a mitotic clock and it was shown in vitro that this clock limits the replicative capacity of cell proliferation.”
As cells divide, the Telomeres ‘shorten’ until they become ineffective. CA-98 efficiently supports anti-aging factors like: cell renewal, tissue protection and DNA synthesis. Connected into this breakthrough is the natural plant Astragalus which research has found to kick-start or lengthen these Telomeres into a strong performance again!
Studies show that oxidation and inflammation can cause a run of negative domino effects. The immune system becomes vulnerable, diseases develop on this weakened platform and our physical appearance starts to alter.
However, once cells are protected by ‘lengthened’ Telomeres, a re-build can begin.
CA-98 has been found to offer positive action by rejuvenating the immune system. This means a better resistance that knockout our day-to-day quality of life. These lead to increased energy and a sparkle in your day!
Physical activity is one of the great joys of a healthy functioning body. When it is hard to swing the golf club that has been part of your life enjoyment, our spirits sink. However, CA-98 helps restore that vibrant and energetic feeling that makes us want to get out there and become part of our regular friends and groups.
You’ll also notice a glow about your skin as it becomes firmer as cellular action reactivates. This also restores a good sense of well-being.
Taking time out from the bedroom has often just been regarded as part of ‘growing old.’ However, it doesn’t have to be accepted as CA-98 has been found to add the spark for re-kindling ‘that loving feeling’.
With such exciting breakthroughs in anti-aging, grab life with both hands. Maintaining physical and mental health is given a big hand with CA-98, and lets you go for it!
Mind Your Vitamin D Levels
People suffering from Vitamin D deficiency often don’t know it. It is actually estimated that it affects 50 percent of adults. Vitamin D deficiency is associated with bone problems, cognitive impairment, and even cardiovascular disease.
Try to get outside in the sun for between 15 and 20 minutes every day for your Vitamin D needs. Vitamin D is also found in food sources such as oily fish and eggs.
Alternatively, you can talk to your doctor about Vitamin D supplementation.
Concluding Thoughts – Tips for Losing Weight Fit and Being Fit After 50!
Remember, the best reason to work out after you reach your 50s is – because you can! Celebrate your own strength and take good care of your body. By embracing changes that happen to you, you will find a healthier way to deal with them and work your way around them so that you can get great results.
By being responsible and dedicated to your own health and style, you’ll end up being fit and looking fabulous while maintaining the perfect balance between discipline and self-indulgence.
If you follow the tips and guidelines listed here, I am confident you will notice the benefits of staying active while aging!
Disclaimer: If you have not exercised for some time or if you have health concerns such as heart trouble, high blood pressure, diabetes, or obesity, talk to your doctor before starting a new exercise routine.
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