As you age, you may notice that your joints become stiffer and muscle a little sorer than before. Trying to lose weight is hard but it doesn’t mean it’s not doable. You just need to know the challenges and how to work around them, then you can cut some pounds successfully. Here are some tips on how to lose weight and get fit after 50:
Get a Personal Trainer
People over the age of 50 often require motivation and hiring a personal trainer might help. They help someone to stay focused by being their accountability partner. Personal trainers can also advise on the best methods to lose weight and a proper nutrition plan.
Getting a trainer can be expensive but try and find trainers who post videos on YouTube. A trainer will work together with a dietitian and help you to determine the best way to lose healthily exceeds body fat.
Yoga
Yoga is a low-impact exercise that is good for stretching, balance, and relaxation. It benefits those who want to lose weight and unable to participate in other exercises. Older people need to exercise in a group setting and yoga is great for that purpose. It not only focuses on the physical being but also encourages mindfulness.
Yoga helps lower the heart rate, blood pressure and reduce anxiety. Older adults usually experience sleep disorders like sleep apnea, yoga can be relaxing help them sleep soundly. It is less strenuous and involves gentle movements. Blood circulation is improved as yoga focuses on breathing deeply and effectively.
Do Strength Training
When someone is young, they are much flexible, have more lean muscle and the heart and lungs are stronger. You have to take 20 minutes to warm up before training. Warming up is done to eliminate or reduce injuries. Cardio exercises are good for overall fitness but strength training far much better to increase your muscle strength. It helps improve mobility and increasing bone density.
When training it is important to remember that diet and exercise go hand-in-hand in losing weight. Try and do 45 minutes strength training exercises at least three times a week and balance with some other low-impact exercises like yoga and swimming. Weightlifting can improve muscle strength and increase muscle size and function.
Get Enough Sleep
Most older people lack sleep and it is one of the biggest complaints. When you’re asleep, two hormones are released namely; leptin and ghrelin. The hormones are important in regulating appetite. Poor quality sleep can disrupt the process and cause metabolic dysfunction, the body, in turn, confuses it with hunger.
The recommended sleep time is 7-8 hours. If you can’t sleep, talk to your doctor to prescribe proper medication. Lack of sleep is usually linked to an increased risk of developing obesity. Minimize the light in your bedroom and avoid using electrical devices before bed.
