Older Adults and Weight Management
Extra pounds can creep up on you as the years go by. But you can win the battle against that extra weight. This quiz provides the tips you need to be prepared.
1. Extra pounds are made up of:
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The
increase in fat puts you at higher risk for high blood pressure, stroke, heart
disease, diabetes, and certain cancers. A healthy weight is possible with regular
physical activity that includes aerobic (“cardio”) activities. Examples are brisk
walking, golfing, yard work, bicycling, and swimming. Add to that some
muscle-strengthening exercises, and balance it with a healthy diet. And you can
do
more than just manage your weight. According to the current Physical Activity
Guidelines for Americans , getting at least 2-1/2 hours a week of medium-intensity
activity like brisk walking can lower risk for heart disease, stroke, type 2
diabetes, high blood pressure, high cholesterol levels, and colon and breast
cancers. Also aim for 2 days a week of muscle-strengthening activities.
2. Blame the creeping pounds on:
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It's the
combination that makes fighting the extra weight so tough. After age 30, youthful
muscle mass begins to decrease, which means your body needs less energy to operate.
Often, we don't reduce our eating to match. Heredity, which determines where body
fat will accumulate, kicks in. By age 30, we may have acquired bad habits, such
as
skimping on exercise and eating poorly. In addition, some people may see their
waistline increase because of hormonal changes brought on by menopause. Becoming
more aware of what you can do to help reduce belly fat is the first step to losing
it.
3. As fat accumulates in middle age, muscle mass tends
to:
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If you
don't use muscles, you lose them. One way to maintain muscle strength is by strength
training, or doing exercises 2 days a week that build muscle. Fat stored in the
body
doesn’t use as much energy or calories as muscles do. Strength training makes
your
muscles strong and can increase the metabolic rate, the rate at which calories
are
burned. This is helpful for weight loss and weight control. Talk with your
healthcare provider to find out more about which strength training exercises are
best for you.
4. Exercise aimed at reducing fat in specific areas:
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Doing
sit-ups won't take fat off your abdomen. But the calories burned will help reduce
fat throughout your body. Exercises that target the abdominal muscles in the belly
help strengthen these muscles and can help firm and flatten the belly.
5. Exercise to help manage those extra pounds should:
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Even short
bursts of activity can add up to real calorie burning. For example, try: Parking
your car a few blocks from work and walking the remaining distance. Replacing
coffee
breaks with short walks around the block. Running in place or jumping rope during
TV
commercials. Taking the stairs instead of an elevator whenever possible.
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