A few weeks ago, we talked about keeping healthy habits over Christmas and now that the festive season is over, today we take another dimension on healthy habits- age related weight gain.

You may be wondering why at the age of 60, it takes you a lot more effort to lose weight yet in your 30s it was rather simple. Science argues that as we age, our bodies respond differently to our weight loss efforts due to reduced metabolic function resulting from hormonal changes.

However, this does not mean that lifestyle factors do not play a role in age related weight gain. In fact, most cases of age-related weight gain are due to lifestyle related factors such as stress, illness, dietary choices and limited physical ability making it difficult to exercise.

As we age, some lifestyle factors are within our control in controlling or preventing age-related weight gain. It is never too late to take care of your body and with the right information at hand, you too can control or prevent age-related weight gain. This article shares activities and tips you can apply in preventing age-related weight gain.

• Stay Physically Active

Physical activity for older adults varies across their physical ability and strength. It does not mean that physical activity is limited to a few older adults as there are a number of physical activities to engage in despite your physical state.

• • Strength Training– Researchers report that after the age of 30, natural lean muscle begins to decline by 3% to 8% per decade. Given that lean muscle uses more calories than fat, unless one is regularly strength training, the body requires fewer calories as we age. Since most people continue to consume the same calories they did when they were younger, weight gain is inevitable. Strength training fights back muscle loss, burns calories efficiently and improves stamina.
  • Cardio Exercises– Incorporating 30 minutes of cardio exercises to get your heart rate up will help burn the extra calories and maintain a healthy body weight. Activities such as aerobics, walking, swimming or jogging when done in small bursts can have a collective effect towards your cardio exercises goal.
  • Simple Household Chores/ Home Activities– For those unable to engage in high-intensity physical activity, simple house chores and activities at home can keep you physically active. Task like gardening, cleaning floors, doing laundry and organizing the house are just but a few examples of simple activities you can try at the comfort of your home to stay active.

• Prioritize Healthy Eating

Our bodies are a cumulative result of what we consume on a daily basis. Dietary choices as we age should focus on healthier options. Older adults should turn to low calorie, high volume foods that will keep them energized and fuller for longer hours. It is also important to limit the intake of trans fats from junk and processed foods.

Keeping a diet diary can also help in portion control as it is easy to monitor what you are consuming and the effects these foods have on your body. For seniors who require assistance in meal planning and meal preparation, you can always opt for the services of a caregiver. With your input or that of your nutritionist, caregivers design meal plans to cater for your dietary needs and prepare each meal as per the meal plan.

Avoiding or limiting alcohol intake can also reduce age-related weight gain as some alcoholic drinks have high calories or result in overindulgence.

• Stay Hydrated

Getting into the habit of regularly drinking water is beneficial for your body as it increases metabolism which in turn breaks down fat. Intake of the calorie and sugar-rich beverages such as carbonated drinks and processed fruit juices should be avoided or limited to prevent age-related weight gain.

• Get Enough Sleep

Sleep plays a significant part in our daily mood and well-being. By getting enough sleep, you will wake up feeling energized, be more active during the day and burn more calories as a result. Aim at seven to nine hours of sleep.

• Stay Mentally & Socially Active

Older adults are prone to stress and depression due to life transitions and challenges. Such transitions and challenges are inevitable as most are not prepared to leave certain parts their lives behind such as retirement from fulfilling job and family separation. By keeping your brain active with puzzles and board games, you are less stressed which in turn prevents stress related weight gain. Additionally, gaining weight through isolation caused by depression can be prevented through social interactions with family, friends and members of the community. Use technology to stay connected with your loved ones too.

 

• Monitor Your Health Regularly

With age comes a number of health complications like hypertension, diabetes, heart disease, hearing loss, body aches and dementia. Most of these are lifestyle diseases associated with weight gain. Making regular appointments with your physician will help you maintain a healthy weight and prevent weight gain as it makes you aware of your dietary choices depending on your body’s needs.

Need help with planning and preparing your meals? Check out how these home care services can help you prioritize healthy eating.