Choosing a proper diet
The first step must be to evaluate each diet to confirm whether it is actually good for your health. There is little point in undertaking a diet which will allow you to eat all your favorite foods but will not make you any healthier. Once you have removed the diets which are not actually healthy your list will be much shorter.
The next step is to study each diet and see how practical it is to include in your current lifestyle and level of activity. Your choice of diet will need to be stuck to for the long term and it must be something that you are comfortable doing. It should fit with your personality.
Points to be careful of:
Every diet will promise to assist you in losing weight but some of them make claims that are either too good to be true or not practical to live with:
Of course, as you grow older your dietary needs change and you're less likely to recover quickly from fatigue or strain caused by exercise. There are three main things you need to ensure are in your diet to avoid this.
1. Vitamin D
Vitamin D deficiency is a comment risk for everyone - but it can worsen as you get older. It isn't contained in many foods, instead mostly coming from sun exposure.
Having a deficiency can lead to osteoporosis, muscle weakness and arthritis. Taking a Vitamin D supplement can reduce the chances of this, and combined with exercise will help you build back your muscles to a point were you can be self-sufficient again.
Calcium is also important for bone health, and above 50s are recommend to consume at least 1200mg a day. This can be a challenge, as with age often comes smaller appetites, so many people choose to take a supplement instead.
It's incredibly important to take enough calcium if you're going to start doing exercise - weak bones increase the risk of fracture, which could set back your goals a long way.
3. Vitamin C
Vitamin C is just an all-round general good thing. It's great for your immune system, preventing you from getting all those colds and coughs you dread.
The reason it's vitally important for you to take alongside exercising is it's role in wound repair. Vitamin C creates collagen, a component necessary for healing. If there's any risk of your damaging yourself with exercise, you'll want to make sure you're healthy enough to repair it.
When it comes to taking supplements, you can either take the main three individually or look into multivitamins. Many companies do senior-focused multivitamins, designed with proportions that are right for your needs.
Unless your doctor has told you to take iron supplements, it's probably best taking one that doesn't contain it since it can be risky for seniors.
4 Types of Exercises for Seniors
A diet or healthy living plan is not complete unless you include exercise into your daily routine. Exercise is key to improving your health, increasing your muscle mass and therefore increasing your daily calorie requirements. Exercising can increase mobility and self-sufficiency in Seniors It is essential to choose an exercise regime that you enjoy and is close to your home; this will ensure you stick to it for the long term.
1. Water-Based Exercise
One of the real difficulties of starting exercise once you're older is getting into it. If you have joint pain, or arthritis, just moving can be a real challenge. Water-based exercise is great for this, as the water will support your body weight - meaning there far less stress on your joints.
Often, you'll be able to find senior-focused classes offered at local swimming pools, but if not, even just starting off by walking around the pool and doing some mild stretches can make a huge differences.
2. Aerobic Exercise
Aerobic exercise is great because it's an all-round workout that can be varied to suit your needs. You want to increase your heartrate, but not the point where it's struggling.
A great way to test this is to talk while you workout - if you can have a conversation easily, then you need to work harder. If you're struggling for breath, it's time to slow down. You can combine aerobic exercise with water-based exercise too!
One of the things seniors often struggle most with is flexibility, and it can be tough to know how to improve this. Yoga or Pilates are great ways to safely do this - as long as you find a teacher who understands the needs of older people.
There are some yoga poses that aren't appropriate if you suffer from joint pain, so make sure they're clued in. One of the main advantages of yoga is that it can strengthen your ankles and knees, therefore helping reduce your chance of falling.
You're also never too old for it - many people join after they've hit seventy!
4. Balance-Focused Exercise
As well as yoga, you want to look into balanced-focused exercise. One of the greatest risk of movement loss is the risk of losing your balance.
Try to focus on balance exercising - there's lots of help available on line with certain routines you can do. If you'd prefer the safety of a class, tai chi is slow moving but focused on balance and is very popular with seniors.
If you're in your 50s, and you plan to lose a significant amount of weight it is essential to contact a doctor's office first to confirm your chosen route is safe and will not conflict with any medication you are already on. Consult with the specialists from Forest Healthcare and you might just be on the right path to losing weight effectively in our 50s.
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