As obesity rises among seniors, here is how you can get into shape
Amid the obesity epidemic in the US, recent surveys have found that seniors are showing some of the most dramatic surges. Studies by the National Institute on Aging have revealed that obesity rates in older adults have doubled in the last few years. Today, as many as two in five seniors qualify as obese.
Among the reasons why obesity is growing in older adults is because of a natural decline in metabolic and energy levels. As a result, it’s easier for this demographic to put on weight. Obesity on its own is already a dangerous disease since it increases the risk for certain illnesses, but it can prove even more detrimental among older adults. After all, nearly 95% of adults aged 60 and older already have at least one chronic condition.
With this, it’s important for seniors to find effective but realistic means to better manage their weight. Here are a few ways to do so:
Eat a balanced diet
When people try to lose weight, they often prioritize speed over sustainability. Consequently, many choose to follow highly restrictive diets that promise quick results. In the long run, though, these are likely to only create disordered eating patterns, deficiencies, and more weight gain. For older adults, such fluctuations can impair an already weakened immune system.
As such, it’s better to go with a slower but steadier balanced diet. This means consuming a healthy amount of carbs, fats, proteins, and fibers every day, with an emphasis on fresh food rather than over-processed ones. If you’re wondering how long does it take to lose weight on such an approach, the answer is rather complicated. While you may lose more weight in the first few weeks, you can expect that it will slow down after your water weight is gone. Among adults over 55, you might find that it takes longer to lose weight due to a slower metabolism. That said, because the aforementioned diet is rooted in satisfaction, nutrition, and doability, results are more consistent and healthy.
Stay physically active
There is a common misconception that older adults need to slow down. In reality, while you may want to avoid certain strenuous exercises, staying active is key to healthy aging. Consider that the body is a machine, and regular movement is the oil that keeps it running smoothly. What’s more, by staying active, you’re burning more calories, which is an integral part of weight management.
Since mobility may be a concern for some older adults, staying active with low-impact activities is recommended. As we previously mentioned in our list of the best outdoor activities for seniors, these can include things like fishing, gardening, bird watching, or walking and hiking. Aside from allowing your body to keep moving in a way that’s easier on the joints, these are also wonderful opportunities to socialize and immerse yourself in nature. Both of these have also been proven to help improve moods, energy levels, and cognition. On average, getting at least 30 minutes of moderate movement a day is enough to effectively lose excess weight.
Get more sleep
As people age, sleep disturbances become more common. This is due to shifting circadian rhythms and increased mental and physical stressors. Unfortunately, studies have shown that a lack of sleep can encourage weight gain. When the body is sleep-deprived, the hormones in charge of appetite and fullness become deregulated. In most, this manifests as a tendency to eat more.
To prevent poor sleep hygiene from becoming a recurring issue, it helps to create a relaxing bedtime atmosphere. This means keeping lights dimmed, keeping temperatures cool, and keeping external noises to a minimum. Doing so will help lull the mind and body into a state of relaxation that makes it easier to fall asleep.