"It's critical that significant resistance exercise be incorporated into any fat loss plan over age 60," he adds. It's important to gradually increase the amount of weight you lift. Huizenga.īut don't get too comfortable with an easy resistance-training program. By easing into a new plan, it will give your body time to adapt without placing too much strain on your muscles or joints and help you avoid injury, says Dr. It's also worth working with a personal trainer who provide a personalized strength training plan. If you don't have a consistent weight training regimen, you'll want to start slowly. But lifting weights can help rev up your metabolism by building muscle mass. Muscle loss equals a slower metabolism, which explains why you're more likely to put on-and hold on to-those extra pounds. Add strength training to your workout routine. So instead of focusing on what the scale says, turn your energy and attention into adopting a new strength training routine, which brings us to our next point. But by creating pressure on your joints through weight-bearing exercises, you can actually help build stronger, healthier bones. With age, your bones also become weaker, especially if you're post-menopausal, which is due to lower estrogen levels-the hormones responsible for maintaining bone mass. This affects your metabolism and ability to get rid of body fat. Lifting weights is important as you get older because you lose a percentage of muscle every year. "At advanced ages, you cannot afford to lose muscle, organ tissue, or bone mass," says Dr. Here are expert-approved tips that'll help you clean up your diet, lose excess weight, and set you up for better health in your 60s, 70s, and beyond.ĭuring this decade, you want to focus on building more muscle instead of decreasing the number on the scale. With that said, there are steps you can take to make your weight loss journey more manageable. This is also the decade when your hips, knees, and other key joints are more likely to develop arthritis, which means that your go-to running or aerobic workouts may need to be swapped for swimming and/or gentle walking plans. That's why it's crucial to ease into a new exercise routine. This might make it a tougher time to take deep breaths while you're exercising. Then there's the fact that over the age of 60, your oxygen intake may be reduced by as much as one-third of what it was when you were 25. "Medical problems, such as heart disease and metabolic disease, become more common after age 60, so it's much more important to have a medical checkup before attempting a fat loss plan," says Dr. What to consider before you start your weight loss journeyįor starters, it's important more than ever to actually talk to your doctor before beginning any new exercise regimen. Michael Spitzer, a personal trainer and author of Fitness at 40, 50, 60 and Beyond, agrees, adding that "the true path to weight control and fitness after age 60 isn't that much different than it is at any other stage of life." However, there are certain factors that need special consideration. Huizenga says, "There has actually been no difference in the amount or rate of weight loss in individuals of either sex who are over 60 years old versus those who are younger." The good news is that while losing weight in your 60s is much harder, women actually won't find it more difficult to lose weight than men. "Excess fat is something we shouldn't ignore no matter how old we are," says Robert Huizenga, MD, an internist and associate professor of clinical medicine at UCLA. 15 Things to Do When the Scale Just Won't Budge.Weight Loss Exercises That Actually Work.But experts agree that it's important to focus on achieving your healthy weight at any age. Those 10 pounds you gained in your 40s can become an extra 20 pounds in your 50s and 60s. Whether it's a busy schedule or stiff joints that's holding you back, you might be less inspired to go to the gym. In reality, dropping unwanted pounds can feel harder than ever. But unfortunately, some things, like losing weight, don't get easier with age. We get more comfortable and confident in our own skin. For many of us, life gets better-easier, even-as we get older.
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