Maintaining a healthy weight in your senior years promotes a good quality of life and reduces your risk for heart disease, cancer, and diabetes, among other health issues. However, as you grow older, your metabolism slows down and you become less energetic, which may cause you to put on extra pounds. Vita Stream explains that incorporating healthy nutrition and exercise habits into your everyday life can help you lose the extra weight.
There is no one rule for eating a healthy diet, but now that you’re a senior, your food choices will need to look different than they did in your youth. Focus on adding lean sources of protein to maintain or enhance your muscle mass; nutrient-dense fruits and vegetables for vitamins and fiber; and beans and legumes for increased regularity. Sticking to these types of natural, unprocessed foods that are inherently low-calorie will give you the energy you need for your daily activities, including exercise, and keep you from gaining weight.
●Certain nutrients, such as the B vitamins, calcium, vitamin D, and folic acid can become more difficult to absorb as a person grows older, so It’s critical to consider nutrition when planning your meals.
●Nutrient-dense foods, such as brightly colored fruits and vegetables, cold water fish, and beans are good choices.
●Selecting nutritious snacks is important, and doesn’t have to be complex. In fact, nibbling on healthy snacks throughout the day – in lieu of salty and sugary snacks – is part of making smarter choices for living a healthier lifestyle.
●If weight gain is needed, include lots of healthy fats, such as those found in avocados, nuts, and nut butters.
Research shows that older people are at a higher risk of suffering dehydration. Aim for at least 64 ounces of water daily, or more if you exercise. Sip water throughout the day, and try to keep a bottle with you. Incorporate foods that contain high water content into your diet, such as cucumbers, radishes, and celery.
●Consider these foods that will help you stay hydrated.
●In a general way, the recommended daily intake of water for seniors is 64 ounces.This can be affected by weather, exercise, illness, and medications.
●Some beverages that contain alcohol, caffeine, or sodium, can make dehydration worse. All of these ingredients are diuretics, which means they help to flush water from your body, so stick to decaf when you reach for that second cup of coffee.
As a senior, you have lower muscle mass and less agility, flexibility, and energy than you did when you were younger. Therefore, low-intensity and low-impact exercises are the safest and most effective for weight loss. Include both cardio and strength training moves in your routine for increased fat burning and muscle growth. Don’t forget to stretch at the beginning and end of every workout session to improve flexibility and prevent injuries.
●These chair exercises are a great way to get started with a workout routine.
●Your exercise regimen should be determined by your current level of fitness.You can expand and adjust it as you develop strength and endurance. Begin slowly.
●Start simple. Find an area you enjoy that is pedestrian-friendly and take walks there. Better yet, walk to your errands and bring a friend!
●Some form of exercise is important for everyone.Chair exercises can help build strength and fitness in those with limited mobility.
●The amount of exercise appropriate for a senior depends on their current health and fitness levels. It’s a good idea to check with your doctor before beginning an exercise program. And if you experience foot pain while walking, look into insoles or arch support from Vita Stream.
Find the Strategies that Work for You
To successfully lose and keep off weight, you need to find a routine that meets your needs and that you can sustain. Find exercises that you enjoy, personalize your diet to include a variety of the healthy foods you love, and keep making adjustments until you find the right fit.
Vita Stream offers a variety of healthcare supplies to help with your fitness goals. We offer everything from eye care to immune support and sleep aids. Visit us online to see our extensive product selection!
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