Are you a senior who is looking to take control over your weight? Maintaining a healthy weight is essential to preventing disease and health issues, but getting to a healthy weight can be tricky for anyone. Older adults may need to be especially cautious when putting together weight loss solutions. If you need some pointers on safe and healthy weight loss, here are a few tips to get you started on the right track.
Pick Up Pointers From the Pros
If you’re living with heart disease or high blood pressure, clear your fitness plans with a doctor first. This is helpful if your new to fitness as well. Once you’re cleared to start workouts, think about consulting other professionals as well. If you’re new to working out, think about scheduling a few sessions with a personal trainer, who can help customize a fitness plan that will give you results without resulting in an injury. If you have mobility issues, a physical therapist could also be beneficial.
Set Safe, Healthy Goals
Healthy weight loss takes time, so don’t expect to shed extra pounds too quickly. Doing so can actually be worse for your health than carrying excess weight. Create comfortable, realistic weight loss goals. You can expect to lose 1-2 pounds per week on a safe weight loss plan, but that number can be different for everyone. Older adults may find it more difficult to lose weight, so stick to your diet and exercise plans and stay patient with yourself. If you’ve been healthy for a while and still don’t feel like you’ve lost weight, talk to your doctor to rule out any underlying health conditions that could be affecting your body.
Put Some Focus on Your Diet
Getting exercise is good for your body but research shows that a healthy diet may have more impact on your ability to lose weight. If you start a workout plan but don’t do anything to adjust your diet, you may find yourself disappointed with your results. But creating a healthy eating plan can be confusing. Think about consulting a registered dietician to help you formulate a safe, effective diet that is right for you. A nutritionist can also determine dietary changes that could help with any health conditions, such as joint problems or chronic pain. Once you’ve got your plan put together, think about meal prepping to help you stay on track. Set aside a few hours on Sundays to get healthy meals and snacks ready for the rest of the week.
Create a Comfortable Workout Space
If you have mobility issues, or a busy schedule, getting to the gym can be tough. The good news is, you don’t need a giant gym to get yourself in shape. Simple workouts are often the best way to stay on track, and prevent injury, and you can get them done in the comfort of your own home. A couple sets of dumbbells and some resistance bands can get you started with your home gym. An exercise mat, or yoga mat, is a good bet as well, to give your joints some cushion while you’re getting your workouts in. You can find plenty of helpful workout tutorials online to help with your weight loss plan.
Make Rest and Recovery Part of Your Weight Loss Plans
When you’re trying to lose weight, you tend to stay focused on diet and exercise. That’s helpful in sticking to your health plan, but rest can be just as crucial to your success. Your body needs time to recover. Some light stretching before and after your workout will help loosen stiff muscles. Research shows that sleep plays a major role in maintaining a healthy metabolism, so be sure you’re getting enough of it at night as well. Leave room in your schedule for rest and relaxation.
Maintaining a healthy weight is beneficial for anyone but can be especially helpful for older adults. It becomes harder to keep our bodies healthy as we age, so taking this first step now is a smart move for seniors. A simple fitness plan is all you need to stay strong and healthy.
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