Are you a senior and overweight? Do you feel that because of your age, it’s too late to get a hold of your weight problem and correct it? While you are not alone in your thinking, you’re wrong — according to a new study, it’s never too late to glean the benefits of working out.
In a new study out of the Washington University School of Medicine in St. Louis, and published in the American Journal of Clinical Nutrition, researchers looked at how older, obese adults could still help reduce their heart risks via a better diet and exercise. The small study looked at 27 obese men and women who were over the age of 65, and discovered that by reducing their calorie intake and upping their exercise output, they indeed did shed the pounds while gaining other benefits such as lowering their triglyceride, blood sugar, and blood pressure levels.
Before this study, the main focus on the effects of diet and exercise in obese individuals was usually on younger adults. Seniors usually do not get tested for this, which is a mystery, as all aspects of their health have been extensively studied, such as their risks of experiencing cancer, dementia, stroke, and heart disease. Obesity is an issue that also faces many seniors, who often take on a sedentary lifestyle because they simply do not get the encouragement that younger generations do to work out and stay fit.
In the study, the participants were randomly divided into two groups: one remained sedentary while the other engaged in mild to moderate physical activity. After six months, the researchers found that the exercise group lost an average of 18 pounds, where the participants in the other group saw no change. Also, the exercise group saw a 59% drop in “metabolic syndrome,” which I will describe in a moment.
If you are over the age of 60 and obese, know that right now is the time to get off the couch and get moving. The results of this study show that exercise and eating right can also drop the rate of metabolic syndrome in seniors as well. Metabolic syndrome is a blanket term that covers a number of ailments, which up your chances for contracting illness, such as heart disease and diabetes. While more studies are needed to see if exercise can contribute to additional benefits for seniors, you can get started now and make health improvements in your life. Keep the following tips in mind — they can help you get moving:
– Get started with moderate exercise such as walking, swimming, tai chi, or yoga. Check out what programs are being offered at your local community center — an added bonus is the social aspect of meeting other seniors who you can exercise with.
– Speak to your doctor about modifying your diet. Cutting out unhealthy foods and adding in more fruits, veggies, whole grains, and lean meats to your diet — along with proper portion control — is half the battle.
– Find a workout partner. Many studies have shown that people who exercise with a partner or in a group achieve a greater rate of success when it comes to both losing weight and sticking with a workout regime. Plus, it just makes it more fun! You can motivate each other and the social aspect is also a bonus.
– Consider taking up low-impact strength training. Lifting weights moderately also has many health benefits from weight loss, metabolism improvement, and bone strengthening to muscle gain and overall toning. You don’t have to join a gym — purchase a set of free weights and set up a routine in your living room. Consult with your doctor before starting.
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Tags: exercise, obesity
