As aging starts, it is difficult to maintain a healthy weight, in addition to maintaining muscle strength and focusing on bone health, which becomes critical for optimum fitness. It is not about hours of heavy workouts or trying fad diets, but a consistent effort to your body with important micronutrients, boosting immunity and strengthening your core to age gracefully.
Elderly people’s nutrition demands are different from those of young people. Also, certain meals, such as sugary goods and processed foods, must be avoided totally. Soups, khichdi, and lentils are also excellent ways to enhance nutrient intake if one finds it difficult to chew certain foods owing to decaying teeth.
Karishma Shah, Nutritionist and Wellness Expert, gives workout recommendations for adults over 60 on her Instagram page.
1. Reduce Your Reliance on Convenience Foods.
Eating convenience meals such as fast food, candy, and processed snacks on a regular basis is related to weight gain and may sabotage your weight loss attempts. Convenience foods are often rich in calories and poor in essential elements such as protein, fiber, vitamins, and minerals.
2. Muscle Building
While muscle mass loss in old age is natural, strength training can help reverse it. You should consult with a fitness professional about age-appropriate strength and endurance training. A healthy muscle mass can also help you lose weight.
3. Concentrate on Body Composition
Although body weight is an important predictor of health, your body composition (the percentage of fat and fat-free mass in your body) is as crucial. Muscle mass is a significant indicator of general health, particularly in older people. Your goal should be to gain more muscle while decreasing extra fat.
4. Improve the Quality of Your Sleep
Inadequate sleep may compromise your weight loss efforts. Many studies have shown that not getting enough sleep raises the risk of obesity and can sabotage weight control efforts.