For many people, getting older means life gets better and slows down a little. There is a comfort zone and focus that was possibly lacking earlier in life, but one thing that doesn’t seem to get easier is staying fit.
Most people find keeping in shape, healthy and at a steady weight a challenge from about 40 onward. Weight tends to creep upwards as hormones change, lifestyle changes and aches and pains increase.
Getting older doesn’t mean throwing in the towel, it just means being more conscientious and diligent. A few tips that might help are outlined in the rest of the article.
1. FOCUS ON FAT LOSS, NOT WEIGHT LOSS: Get rid of the scale because as people get older they can’t afford to lose valuable muscle, organ or bone mass. This is often what people lose when they diet and focus on the number on the scale. Instead, watch the waist measurement. As a general rule, the waist measurement should be no more than half of your height.
2. DRINK PLENTY OF WATER: This is good for anyone watching their weight, but as people age the hypothalamus (the thirst and hunger control center) gets less sensitive, so dehydration becomes more of an issue. Water, however, is important for digestion and metabolism, and being dehydrated can actually make the body think it is hungry when it is really thirsty.
3. BUILD MUSCLE: After the age of 20, if people don’t work to keep muscle, the muscle mass begins to decline. Less muscle means a slower metabolism, which means it takes fewer calories to gain fat. The solution for aging and keeping muscle is to lift weights. Start slowly and continue to push out of the “comfort zone”, which means keep working to lift more. If you need help, get a knowledgeable trainer who is experienced in working with older adults, not just young athletes.
4. PACK IN THE PROTEIN: If there was ever a time in life to focus on eating plenty of lean protein, it is now! Eating lots of good protein helps slow muscle loss and can help increase muscle mass if used in combination with weight training. Aim for about 30 grams of protein per meal, and even more for people who tend to crave carbohydrate-rich foods.
5. BE PATIENT: People over 60 can reach a healthy weight, but it just takes longer than it did when they were 20. Workouts will probably have to be shorter and not as intense, but sticking to an exercise routine and healthy eating plan will get results. Make reasonable, short term goals and be consistent.
6. STRETCH: This may seem silly, but when the muscles are more flexible there is less chance of injury. Generally people over 60 have let themselves become more sedentary, which leads to muscle tightness and an increase in aches and pains. People over 60 should consider a gentle yoga class or just spend a few minutes a day stretching.
7. CHANGE THE ATTITUDE: Give up the “it’s just part of aging” attitude. There is nothing that says people have to get fat and sedentary as they age! To help with the positive attitude, find a group of motivated adults that want to do things. Be social and get fit as a group.
Getting fit over 60 – or any age for that matter- is no easy task. It takes planning and consistency. If you are over 60 and interested in getting started on a workout plan, the Canton Fitness Center has lots of options for you. There are group fitness classes geared just to you and a knowledgeable, certified trainer on staff that can help get you started. Stop in or call: 570-673-5813.