As people get older, their muscles, hormones, and metabolism all change. This can make it much more difficult to stay in shape. It also means that, without a concerted effort, older individuals are more susceptible to particular health risks.
The big question is what are the best ways to keep body weight down as you age? Fortunately, there are some tried and tested ways to do so.
This article explores different approaches for maintaining a healthy weight after 80. Keep reading for some healthy aging strategies and practices you can implement today.
Why Is Maintaining a Healthy Weight After 80 Important?
Weight management is essential for everyone who wants to be healthy. It reduces the risk of heart disease, stroke, and high blood pressure.
Obesity is a major risk factor for developing type 2 diabetes. It is also linked to an increase in some cancers, including colon, breast, and endometrial cancer, among others.
Obesity is a common cause of sleep apnea, a condition that disrupts sleep and can lead to serious health problems. Finally, obesity can cause or contribute to feelings of depression and anxiety, as well as other deleterious mental health issues.
In addition to the above threats, there are particular risks for older individuals who do not maintain a healthy weight. Many of them are linked to the stress that excess weight puts on joints. It can exacerbate symptoms of arthritis or osteoporosis, two conditions that are more prevalent in older adults.
The flip side is that there are innumerable benefits to losing or maintaining a healthy weight after 80. You can expect better sleep and improved mobility. You will almost certainly notice increased energy levels, which can make everything from recreation to daily activities more enjoyable.
How to Maintain or Reach a Healthy Weight?
Losing or keeping weight off can be broken down into five categories:
- Nutrition
- Exercise
- Sleep
- Stress management
- Professional guidance and support
Nutrition
Eating a balanced diet is one of the best things older adults can do to reach or maintain a healthy weight. Prioritize whole foods, including:
- Fresh fruits
- Fresh vegetables
- Whole grains
- Lean proteins
- Healthy fats
Eating lots of vegetables has other benefits, including lowering the risk of Alzheimer’s disease. Regardless of how good your diet is, portion control is also vital. Be mindful of portion sizes to avoid overeating.
Staying hydrated is also very important. Drinking plenty of water throughout the day is a good way to ensure this. The combination of these can lead to better nutrition for over-80 individuals.
Exercise
Regular exercise is another essential part of the equation. This can be difficult for older adults, especially those with chronic conditions that hamper movement or result in pain when exercising.
Fortunately, there are exercises and sports to suit almost any fitness level or set of physical limitations. Some examples of low-impact activities include:
- Walking
- Swimming and water aerobics
- Cycling
- Yoga
- Tai Chi
In addition to helping maintain a healthy weight, all of these exercises can improve cardiovascular health. Water aerobics, swimming, and cycling can increase endurance, which can accelerate weight loss.
In addition to burning calories, yoga and tai chi can improve flexibility and balance. They can also promote relaxation and mental wellbeing.
Older individuals should also include strength training in their exercise regimen. Good options are:
- Weightlifting
- Bodyweight exercises
- Resistance band exercises
Weightlifting can build muscle mass and improve bone density, and it burns a lot of calories. Resistance bands and bodyweight exercises are safer alternatives to free weights and can be performed almost anywhere.
Sleep
Getting adequate sleep is another important aspect of weight maintenance. Sleep is important to hormone regulation, which relates to feelings of hunger and satiety. Poor sleep can cause hormone imbalances, leading to increased appetite and cravings.
Inadequate sleep also can slow down your metabolism, which makes it harder to burn calories.
Insufficient sleep can also diminish energy levels, making exercise more difficult. It can slow down muscle repair and recovery following a workout.
Adults should prioritize getting between seven and nine hours of sleep each night. Create an environment conducive to sleep, ensuring your bedroom is dark, quiet, and cool. It will be good for your mental health as well as your weight management goals.
Stress Management
While sleep can have an effect on weight loss due to its impact on hormones, so can stress. It can lead to higher cortisol levels, which increase cravings. Stress can also diminish motivation, which can make it difficult to exercise.
Some of the workouts described in the sections above, such as yoga and tai chi, are a great way to manage stress. However, some non-physical activities can be useful as well, including the following:
- Spending time in nature
- Socializing with friends
- Engaging in hobbies
All these can improve mood and promote relaxation, as well as increase focus. They can provide emotional support and enjoyment, all of which can reduce stress and help people achieve their weight-loss goals.
Professional Guidance and Support
A final important aspect of losing or maintaining a healthy weight is lining up professional guidance. There are several advantages to doing so. These include increased knowledge, accountability, and motivation.
If you need help improving your diet, a registered dietician can provide personalized advice and develop meal plans for you to follow. Working with a personal trainer can be a good way to stay motivated and find exercise routines for seniors that target areas where the most improvement is needed.
It is also a way to line up activities or sports that you enjoy while staying safe. Finding the right guidance can help you stay focused and develop a routine that leads to healthy weight maintenance.
Get More Senior Fitness Tips
Maintaining a healthy weight after 80 can be difficult but not impossible. With the right tools and guidance, you can elevate your health and improve your quality of life.
Discovery Village at Deerwood is a retirement community in Jacksonville, Florida, that offers one of the best senior living experiences available. We provide a range of services, including recreation, programs, world-class dining, and more. Reach out to us today to schedule a tour or to learn more about weight management for seniors.
