Exercise For Over 60 And Overweight

exercise for over 60 and overweight 2
graphic exercise for over 60 and overweight 2

Exercise For Over 60 And Overweight

The minimum recommended aerobic exercise for older adults is two hours and 30 minutes per week of moderate exercise, but for weight loss, you'll need to get about twice that much exercise. Try to participate in some form of aerobic exercise, such as walking or swimming, for an hour most days of the week. Women who aren't as fit can break this down into multiple segments of 10 or more minutes of exercise spread throughout the day. Exercise should be difficult enough that you can talk but not sing. A 154-pound person burns about 280 calories per hour of walking at 3.5 miles per hour and 290 calories per hour of biking at less than 10 miles per hour. This can make a big dent in the 500-calorie-per-day deficit needed to lose 1 pound per week.

Exercise For Over 60 And Overweight

For the overweight, the wrong type of exercise can cause injury. (Scott-Dixon, for instance, said she had to take painkillers before every workout.) So to start off, Barrett suggests the gym represents a safe, controlled environment; even budget gyms have quality equipment designed with heavy people in mind. “A lot of overweight people find they have balance issues, so the treadmill is a very predictable and safe place to start,” he says.
exercise for over 60 and overweight 2

Exercise For Over 60 And Overweight

Exercise out of self-love, not self-loathingEmma Kapotes/Rd.com, iStock/Skip ODonnell”I lost a significant amount of weight and went from being sedentary and hating exercise to being a gym rat. I learned that the most important thing is to find motivation to exercise that is based on self-love and self-care, not self-loathing. If you don’t feel like you can love yourself then try loving someone else first. I became severely depressed while pregnant and decided to try exercise instead of antidepressants. It was the first time I tried to exercise for any other reason than out of self-loathing. It was an act of love—for my unborn child—and that made a huge difference.” —Bethany Kirk
exercise for over 60 and overweight 3

Exercise For Over 60 And Overweight

As you age — even if your weight on the scale doesn't change — you may notice that your belly increases in size. The development of visceral fat — which is deep, internal belly fat that surrounds your internal organs and interferes with liver function — increases your risk of heart disease and sets you up for type 2 diabetes. Visceral fat is different from subcutaneous fat, which lies right beneath the skin on your hips, legs and arms. This reduction of estrogen in women and testosterone in men after age 40 means that fat will go to the abdomen more easily. As you age, fat is more likely to accumulate as belly fat instead of going to other parts of the body. If you intervene with diet and exercise, belly fat will shrink. A study published in the journal Obesity in 2012 showed that after one year, post-menopausal, overweight women who participated in 45 minutes of cardiovascular exercise five times a week and who reduced their caloric intake, experienced a notable reduction in their body mass index, waist size and percentage of body fat. Although this study only included women, the same strategy can be effective for men, too.
exercise for over 60 and overweight 4

Exercise For Over 60 And Overweight

An active, physical lifestyle is a critical step toward losing belly fat and maintaining a healthy weight — especially as you age. Engage in strength training for all your major muscle groups at least twice a week to help offset the natural loss of muscle mass. You can start strength training at any age to see this benefit. Increase your weight and intensity gradually, and consult a fitness professional for guidance. Engaging in cardiovascular exercise more 250 minutes a week can lead to significant weight loss, reports the American College of Sports Medicine. In 2013, the journal Plos One published a review of research — which asserted that even without major dietary changes — engaging in moderate or high intensity aerobic training can reduce visceral fat in overweight men and women after 12 weeks. This doesn't mean that you can get away with not changing your diet — this result demonstrates the power of physical activity. Consider other ways you can be more active every day. Take the stairs, park farther out in the parking lot, pace while you're on the phone, walk your dog twice a day and play actively with your grandchildren. These small changes enable you to burn a greater number of calories all day, promoting faster weight loss.

Exercise For Over 60 And Overweight

“Hiring a personal trainer can really help you feel more comfortable with exercise. But not all trainers are created equally. I’m a trainer but I used to be overweight. Now to motivate my clients I show them pictures of me before I lost all my weight. I explain how uncomfortable and embarrassed I was but that I started out by simply walking a mile a day and learning what proper food portions were. Then I walked two miles a day. Eventually I added weight training. It takes time and dedication, and you will absolutely have setbacks, but it is worth it in the end.” —Collette Grier
exercise for over 60 and overweight 6

Exercise For Over 60 And Overweight

Hire a personal trainer who understands the struggleEmma Kapotes/Rd.com, iStock/Skip ODonnell”Hiring a personal trainer can really help you feel more comfortable with exercise. But not all trainers are created equally. I’m a trainer but I used to be overweight. Now to motivate my clients I show them pictures of me before I lost all my weight. I explain how uncomfortable and embarrassed I was but that I started out by simply walking a mile a day and learning what proper food portions were. Then I walked two miles a day. Eventually I added weight training. It takes time and dedication, and you will absolutely have setbacks, but it is worth it in the end.” —Collette Grier

Exercise For Over 60 And Overweight

“Overweight people who are avoiding moving around aren’t lazy – they’re sensible.” So says Krista Scott-Dixon, a researcher and nutrition coach who lost 23kg (around 3st 8lb) over three years. “Being heavy changes your physical experience of the world,” says Scott-Dixon Unless you have experienced the physical discomfort of significant surplus weight, she says, then it can be difficult to comprehend the dangerous cycle of inertia that heavy people inhabit.
exercise for over 60 and overweight 8

“I was diagnosed with lupus eight years ago. The beginning of my illness was quite debilitating and led to three years of prednisone therapy. As a result I gained over 60 pounds. I weighed 215 on a 5’4″ frame. I had all the side effects: moon face, hump back, facial hair, hair loss. It was difficult but I want other women with chronic illnesses to know we can still exercise with moderation and modifications. I’m now a very fit and healthy 154 pounds and have become a bit of a gym rat, but the most important thing to me is my symptoms have become very rare and I take minimal medication. I really credit my healthy eating and regular exercise with getting me to this point.” —Michelle Lemke
exercise for over 60 and overweight 9

Focus on the health benefits, not the number on the scaleEmma Kapotes/Rd.com, iStock/Skip ODonnell”I was diagnosed with lupus eight years ago. The beginning of my illness was quite debilitating and led to three years of prednisone therapy. As a result I gained over 60 pounds. I weighed 215 on a 5’4″ frame. I had all the side effects: moon face, hump back, facial hair, hair loss. It was difficult but I want other women with chronic illnesses to know we can still exercise with moderation and modifications. I’m now a very fit and healthy 154 pounds and have become a bit of a gym rat, but the most important thing to me is my symptoms have become very rare and I take minimal medication. I really credit my healthy eating and regular exercise with getting me to this point.” —Michelle Lemke
exercise for over 60 and overweight 10

Exercise physiologist Mark Peterson found changes from strength training can be dramatic, increasing muscle mass by an average of 2.5 pounds in five months with some adults over 50. So, women can think about weight training and exercise for both “maintaining” and building lots of new muscle and boosting strength.
exercise for over 60 and overweight 11

“A common myth is that overweight people shouldn’t weight train because they need to burn lots of calories during cardio and weight training doesn’t burn enough calories. But extended bouts of cardio make you lose muscle. So you might lose some fat, but in the long term, your metabolism is compromised because you’ve lost muscle too. For long term weight loss, weight training is a must. Weight training has other benefits besides retention of muscle. It also helps keep you motivated as you see strength gains quickly and strengthening the muscles can result in less joint pain and less difficulty in moving around. The beauty of weight training is that it can be easily modified to every person’s needs, and adjusted as the trainee becomes stronger and more familiar with technique.”  —Jules Harris, personal trainer
exercise for over 60 and overweight 12

Start with weights, not cardioEmma Kapotes/Rd.com, iStock/Skip ODonnell”A common myth is that overweight people shouldn’t weight train because they need to burn lots of calories during cardio and weight training doesn’t burn enough calories. But extended bouts of cardio make you lose muscle. So you might lose some fat, but in the long term, your metabolism is compromised because you’ve lost muscle too. For long term weight loss, weight training is a must. Weight training has other benefits besides retention of muscle. It also helps keep you motivated as you see strength gains quickly and strengthening the muscles can result in less joint pain and less difficulty in moving around. The beauty of weight training is that it can be easily modified to every person’s needs, and adjusted as the trainee becomes stronger and more familiar with technique.”  —Jules Harris, personal trainer

Be the first to comment

Leave a Reply

Your email address will not be published.


*