Healthy isn’t a goal, it’s a way of living. There are many people among us, who don't care much about their weight. But there will definitely be a point in life where we realize how important it is to maintain a healthy weight. And when it comes to a senior of age 60 and above, maintaining their weight should be of utmost priority. In this post you'll find information on Why it is hard to lose weight after 60 years of age and 7 easy ways to make them possible.
WHY IS IT SO HARD FOR ELDERS TO MAINTAIN A HEALTHY WEIGHT?
When we start to age into the elder phase, the hormones produced in our body are reduced in quantity and our body metabolism starts to work slower than usual. This leads to accumulation of excess fat which leads to various health issues like diabetics, osteoporosis, heart diseases and many more. As a result of slower metabolism there will be a loss in your muscle mass which can be made to work again by following the 7 ways mentioned below.
7 EASY WAYS FOR HEALTHY WEIGHT
Keep the intake of Carbohydrates and Sugar as low as possible
Reduce the intake of rice based food and add foods based on whole grains to your diet like Oatmeal, Wheat, etc. these whole grains are rich in iron, folate, magnesium and fibres which will help you in gaining muscle strength and will help you in regulating your body sugar level which will keep you away from diseases like diabetic and etc.
Doing regular weight training
Weight training is also known as strength training or resistance training. Usually many older adults do not think this as a way for healthy weight and prefer some easy going exercises. But it is totally the opposite, everyone should choose the weights that should suit their muscle capacity and start doing some weight training which will burn more calories than any other form of exercises. There are more health benefits other than weight loss like reduced risk of injury, better balance, better agility, improved athletic performance, higher energy levels, etc. If lifting weights are too hard for you then follow it at least two times a week with 2.5 hours of workout time in total.
Keep yourself hydrated
Many of us often think that we are hungry when we are just thirsty. So we should keep ourselves hydrated regularly and drink a lot of water. It is said that we should drink half our body weight (in lbs) in ounces of water. Drinking more water will help you in boosting your metabolism, cleanse your body of waste and suppress your appetite.
Get more Vitamin-D intake
Get up early in the morning and step out of your house and do some work under the morning sun which will help you with the intake of Vitamin-D in a large quantity. In the absence of Vitamin-D your body will increase your appetite to get the Vitamin-D to your body in the means of food which will also increase the intake of excess fat. So it is good to be out in the early morning sunlight and evening sunlight by which you can reduce the risk of getting sunburnt or sunstrokes.
Practice yoga regularly
It is said that yoga activates all the nerves and malfunctioning areas in our body and helps them to function properly. Which will help you in boosting the production of insulin and other hormones, which will help you in removing the excess fat from your body without letting them accumulate.
Go for a walk
It is a proven fact that walking for a minimum of 45mins a day will increase the circulation of blood throughout your body and increase your immunity. Lock your keys up and go to all possible places on your feet, try and avoid using your wheels. Get yourself a pair of quality earphones and put on some calming songs and go for an evening walk for at least 60mins which will help you a lot in maintaining a healthy weight.
Quality sleep
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After all the work you have given to your body, it deserves a complete rest which can only be provided with a deep sleep. Sleep for at least 7 hours a day, follow a punctual bed time and avoid any type of screen for at least half an hour prior to sleep. By having a deep sleep you can harness enough energy for all those yoga, strength training and etc.
The only successful way to reach and maintain a healthy weight is to find what works best for you. Hence, by following all the above ways you can lead a healthy life without finding it difficult to maintain your weight. Further, if you need any elderly health care services to take care of your medical and home needs, visit 60plusindia, the best place to obtain the best elderly care services in India. We hope that you found the above information useful, leave a comment and let us know.
Author: Team 60plus India
Keywords: healthy weight, slim, walking, diet, practicing yoga, strength training.
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