Over 50’s Fitness by Glen Barnett – Weight Loss Tips for the Ageing

Senior woman weighing self on scale

Saddle bags, bum bags and love handles – yep weight gain, and weight gain as we age can creep up on us just like those old undies we love to wear.

Reasons can be:  hormonal changes, high kj diet, decreased activity, stressful living, medical conditions and medications. Below (and next week) are some of the lifestyle changes you can look at to help stop the weight gain and improve the weightloss.

First separate being active and exercising.  Being active means you use the stairs, not the escalator, you park further away and walk to your appointments, you choose to move more and sit less.

Exercising is specific activities and times during your day and week that you set aside to do something  that will increase your heart rate, blood flow, breathing and effort level.

Note  the difference.  Write down under the headings of Active and Exercise,  what you do.  On another piece of paper take it further by writing down one side,  the word Active then below that the word Exercise.

Across the top of that page write the days of the week.  Now go through and tick which days you do Exercise and how long your are exercising and across the Active section tick how many times during each day you are active eg tick  for every active activity like scrubbing floors, taking the stairs, washing the car.

This will give you an idea of just how much you are moving in your life.  Think back to other times in your life when you weighed less.  Were you moving more then on a day to day basis?

Using opportunities to be active every day and exercising a minimum of 30minutes on most days will pay off.   Think back to your parents or grandparents day, they  probably didn’t need to have set exercising sessions, because they were far more active than we are.  Technology has made us less physical,  lazier, fatter and sicker.

Use this scale to perceive how vigorously you exercise:

  • 1 to 10 with 10 being the hardest section of your exercise.
  • 1-4  low exercise, you may be warming up; very comfortable
  • 5-6 moderate exercise, you can still talk or sing,
  • 7-8 is vigorous activity your heart rate is high and talking is a difficult.
  • 9-10 probably means you may be exercising too hard especially if you are feeling sick, lightheaded or can’t talk.
  • Exercise between levels 7-8 but increase the intensity atleast 3 times during your 30minute session. Making sure you finish your session slowing steadily down to a 1-4 before stopping.  Always check with your doctor before starting a new fitness program.

Next week,  what else you can do to tap into weight loss for older adults.

These are tried and true tips from us to you.  If you can’t wait until next week’s next tip, or you’d like a free session call Glen or Jacqui at Coffs Coast Health Club on 66586222

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