Without proper nutrition and regular physical activity, the aging human body inevitably experiences a decrease in muscle mass and an increase in body fat. Furthermore, the body is more susceptible to illnesses such as diabetes, arthritis and high blood pressure and cholesterol levels. Implementing a fitness regimen into your weekly routine may contribute to a reduction in body fat and regulate blood pressure and cholesterol. Consult your health care provider prior to engaging in a fitness program.
Beginners, especially, should ease into an exercise routine with a proper warm up. Dedicating the first 10 minutes of a workout session to a warm up helps to gradually increase heart rate before continuing on with more strenuous activities. It also helps warm up the muscles, which helps prevent injury. Depending on your fitness level, a warm up may consist of a walk around the block or a jump-roping session.
Senior adults over the age of 60 may favor low-impact exercises, such as a brisk walk, yoga or swimming, as they are typically safe and effective at burning excess calories while decreasing the amount of stress placed on joints. Furthermore, aerobic activity strengthens the heart by improving the body's ability to utilize oxygen. The Centers for Disease Control and Prevention recommends adults over the age of 65 partake in a minimum of two and a half hours each week of moderate-intensity aerobic exercise, which may be broken down into 10-minute increments.
While aerobic exercise is crucial for reducing body fat, resistance training is just as necessary for building muscle and strengthening bones. The Centers for Disease Control and Prevention recommends muscle strengthening activities, such as weightlifting, heavy gardening or training with resistance bands, at least twice weekly. Beginners may wish to start with one set of eight to 12 repetitions and gradually work up to two or three sets. While you should choose activities that you enjoy to help build muscle, it is important to work all the major muscle groups of the body, including but not limited to, the legs, back, shoulders and abdominal region.
In order to avoid muscle injury, it is prudent to stretch the muscles before and after a workout session. For optimal weight loss results in older individuals, researchers at Tufts University recommend a balanced diet consisting of whole grains, brightly colored fruits and vegetables, low-fat dairy products, legumes and lean meat and fish. According to Alice H. Lichtenstein, D.Sc., director of the Cardiovascular Nutrition Laboratory at Tufts University, older adults may have an increased need for calcium, vitamin D and vitamin B12, all of which are difficult to get on a decreased-calorie diet. Discuss your nutritional needs with a health care provider to develop a nutrition plan and determine whether supplements are necessary.
- Centers for Disease Control and Prevention: How Much Physical Activity Do Older Adults Need
- MayoClinic.com: Walking: Trim Your Waistline, Improve Your Health
- Arthritis Today: Exercise and Weight Loss: Making Your Workout Count
- Tufts University Gerald J. and Dorothy R. Friedman School of Nutrition Science and Policy: Modified MyPyramid for Older Adults
- Yale Medical Group: How Much Exercise is Enough?
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