Healthy body weight is important for overall health and well-being.
Our body converts food into energy and this metabolism changes with age. If we continue to eat the same types of food as we grow older, we tend to gain weight. Simply put, this means that we should change our eating habits as we age and also maintain good activity levels to maintain a healthy body weight.
We get energy from the nutrients of the food that we eat. This energy is measured as calories. To maintain a healthy body weight we have to burn as many calories as we consume. So, if we eat more we have to be more active. Similarly, the reverse is also true, if we consume more calories, than what we burn, we will gain weight. As we grow older our body still requires nutrients but less food for energy as the activity level decreases.
As we age, healthy eating should become an important part of our daily life. It is never too late to learn & make smart food choices. Our metabolism slows with age and our body composition might be different from when we were young. Age, Genetics, Gender Lifestyle, Sleep, Family habits and culture and even the place we live and work are some factors that affect our body weight.
Some of these factors can make it difficult to lose weight. But making smart choices for food and being active, help everyone. We should choose food items with healthy nutrients and exercise for at least 150 minutes per week.
It is a simple calculation. To maintain the same weight, burn as many calories as you eat & drink. To lose weight you have to burn more calories than you consume. To gain weight burn fewer calories than you consume.
1. To control calories intake eat smaller portions.
2. If you are underweight add healthy snacks to your diet.
3. Be active.
4. Set short term goals to achieve and maintain a healthy diet and exercise routine.
1. Choose food items that have less calories but more nutrients
2. Don't forget to add calories that you get from drinks throughout the day ,if left unchecked they can add up to your body weight.
Do moderate to Intense exercise for at least 150 minutes per week. You can divide the activity according to your liking. It will help you in maintaining the required body weight as well as keeping you active.
You can walk, drive, take part in family outings, avoid falls and may need no physical assistance. Most seniors can stay active by taking up some aerobic activity. But do it after professional advice.
Health concerns like blood pressure, irregular heartbeat, blood clots, dizziness, joint swelling, hernia, shortness of breath, recent hip or back surgery may require you to consult your physician before picking up an exercise regime. But dancing, swimming, gardening, cycling, slow to moderate running , walking or house cleaning can be done without much supervision to increase your activity level. Try to do whatever you enjoy the most.
It is never too late to start. you can increase the intensity bit by bit. Stay fit, stay active and stay healthy.