Healthy and improved quality of life is a worthwhile goal at any age. For some old folks, it means losing some weight. But the older you get, the harder it becomes to maintain a healthy weight. You are not burning calories, like the way you were younger. However, this doesn’t mean you can’t still shed off the extra pounds.
So, how do you start exercising if you have never been active? What is the best diet plan for seniors?
Some old adults haven’t been active most of their life. So, if they try to start an exercise plan in their senior years it may seem overwhelming. The key is to start with a simple exercise like walking. Walking at a moderate pace has been found to be extremely healthy. In fact, walking for 1 to 2.5 hours every week lowers your risk of death by 25%.
You can start walking on flat or less steep grounds. Find a walking partner to make the experience sociable and pleasant. But if you find walking too stressful on your joints, you can perform stretches in a sitting position or swimming. Do exercises that will move your joints every day.
If you start feeling better, then regular exercises can be extremely valuable. Join any aging adult classes in your area for companionship. This is extremely important for older adults who are always nerves about going to the gym.
Healthy Diet Plans
A healthy diet plays a key role in maintaining the overall health of a person irrespective of the age groups. A diet plan for an older adult is quite different from adults and middle-aged individuals.
Why? Individual are affected in various ways in their old age and are susceptible to infections and diseases than middle-aged people. Henceforth, a healthy diet plan and physical activity is the only way they can fight diseases and old-age challenges.
Tips to improve your diet
1. Consume more protein
When you are old, you are at risk of losing your muscle mass. Make sure your diet contains about 1 gram of protein to every kilogram of body weight. During weight loss efforts, the protein will keep you full for longer hours. Sources of proteins may include eggs, fish, chicken, lean cuts of meat and turkey.
2. Stay hydrated
Water is vital for maintaining your energy and feeling throughout the day. When you get older you might not notice when you are thirsty. So, if you are not sure if you’re getting enough water, check your urine. It should be pale yellow. You can drink or get water from foods that are naturally rich in water, like tomatoes and cucumbers.
3. Portion Control
Eat more small meals and snacks, and do not go more than 2 hours without feeding. When you are old your metabolism is already slow, if you starve yourself it will just get slower.
Also, you might need to consume fewer calories than when you were younger. If you didn’t know that, you might have been eating in a way that isn’t corresponding with the biological reality or reality of your lifestyle.
4. Eat Nutritiously
The key to losing weight and keeping it off is adopting a healthy eating lifestyle. We live in a great time for healthy eating, there are more healthy options in the groceries store and restaurants. But still, it is easy to eat unhealthily, it is a choice every individual must make. If you are unsure consult your doctor or a registered dietitian.
Try out these few healthy changes and improve your health and well-being.