• Home
  • About us
    • Community Partnership
    • Be a GFC Fitness Ambassador!
    • Join our Challenge!
    • Our Fit Friends
  • Calendar
  • Fitness
    • Parks & Trails
  • Lifestyle
  • Nutrition
  • Health
  • Newsletter
  • Reviews
    • Break it Down
  • 2017 Run-Walk-Bike Events
Get Fit Clovis
Menu
  • Home
  • About us
    • Community Partnership
    • Be a GFC Fitness Ambassador!
    • Join our Challenge!
    • Our Fit Friends
  • Calendar
  • Fitness
    • Parks & Trails
  • Lifestyle
  • Nutrition
  • Health
  • Newsletter
  • Reviews
    • Break it Down
  • 2017 Run-Walk-Bike Events

Diet and exercise needs change as men and women age

GetFitClovis May 10, 2016     Lifestyle

Maintaining a healthy weight is important at any age. But avoiding being overweight or obese can be particularly crucial for seniors, considering many illnesses are tied to body weight. Maintaining a healthy immune system also can require eating a balanced, nutritionally sound diet.

The Geriatric Research, Education, and Clinical Center at Durham Medical Center in Virginia says people need to change how they eat for every decade they reach. Caloric intake should be reduced because individuals are generally moving around less, have less muscle and their metabolic rates decline. People who find that they are having trouble losing weight in their 50s and older may be basing weight-loss goals on calorie recommendations for younger people.

One challenging thing about eating less overall is supplementing with more nutrient-rich foods. Older bodies still require similar amounts of protein, vitamins and minerals as younger ones, but older men and women must balance that need with their need to consume less calories. Consuming more fruits, vegetables and lean protein sources, including beans, and choosing whole grains over refined starchy foods can be the key.

Watch what you drink, as well. Soft drinks and other sugary beverages may be packed with calories you don’t need. Choose unsweetened beverages and opt for water as much as possible. Protect yourself against dehydration, which can be harder to detect as you get older.

In addition to modifying food and beverage choices and reducing their calorie intake, seniors should continue to exercise. Healthy eating paired with moderate exercise remains one of the best combinations for healthy weight loss or weight maintenance. The goal is to consume fewer calories and expend more energy. While cardiovascular exercises can be a good way to get the heart pumping and stimulate your metabolic rate, as you age you should perform strength-training and weight-bearing exercises as well. Muscle mass naturally diminishes with age, and according to the Mayo Clinic if you avoid strength exercises you can eventually lose muscle and increase the percentage of fat in your body. Strength training also helps you develop stronger bones, which can help prevent fractures. In addition, as you gain muscle, your body will begin to burn calories more efficiently, making your time in and out of the gym more productive.

Apart from diet and exercise, aging adults may need to consult with their doctors about nutritional supplements. Your body may produce less stomach acid as you get older, making it more difficult to absorb vitamins from food, including vitamin B12 and vitamin D. Aging skin is less able to transform sunlight into the vitamin, which can affect the body’s ability to absorb calcium.

Deficiencies in vitamins D and B12 and calcium can result in a number of health conditions. Routine blood work can help pinpoint whether you are deficient in key nutrients.

The body’s nutritional and fitness needs change as a person ages. Those uncertain about the lifestyle changes they will need to make should speak with their physicians.

Sharing is caring!

  • Facebook
  • Twitter
  • Google+
  • Pinterest
Lifestyle

Related Articles

GetFitClovis ― January 14, 2020 | Comment Closed

Get Fit Clovis, Back With The Challenge

As the founder of the Clovis Roundup’s Get Fit Clovis program, I am so excited to announce that we are

GetFitClovis ― April 18, 2017 | Comment Closed

Get Fit Clovis – April 2017

GetFitClovis ― April 18, 2017 | Comment Closed

GFC Gets Set to Kick Off ‘90-Day Family Fitness Challenge’

GetFitClovis ― April 18, 2017 | Comment Closed

Common workout mistakes

GetFitClovis ― April 18, 2017 | Comment Closed

How to prevent injury when exercising outdoors

GetFitClovis ― April 18, 2017 | Comment Closed

Don’t fear food, do health differently

GetFitClovis ― April 18, 2017 | Comment Closed

The Power To Change Our World EARTH DAY – Conscious Cinema Club at Fulton Yoga Collective

GetFitClovis ― April 18, 2017 | Comment Closed

How to start a weight training program successfully

GetFitClovis ― April 18, 2017 | Comment Closed

Sierra Cascade Multisports’ Spring Fling Duathlon back in Fresno

GetFitClovis ― April 18, 2017 | Comment Closed

Superfood: Moringa oleifera plant – What is it? Should you be consuming it?

Leave a Reply Cancel reply

Logo

Calendar

<
< 2023 >
January
>
Month
Month
List
Week
Day
SMTuWThFS
1234567
891011121314
15161718192021
22232425262728
293031    

Trending

It is a New Year

― January 11, 2017

Get Fit Clovis – March 2017

― March 9, 2017

Healthy ways to handle stress

― August 30, 2016

Love yourself and say ‘no’ to excuses

― February 9, 2017

Follow us on Instagram!

Load More...
Follow on Instagram

Facebook

About Get Fit Clovis

The goal of Get Fit Clovis is to empower people in the Clovis community to strive for a healthy lifestyle. By facilitating meet ups and providing information about the local goings-on in the fitness industry, Get Fit Clovis serves as a support group for those in Clovis and the surrounding communities who desire a healthier lifestyle. We want to inspire people to achieve their personal fitness goals. It’s not about losing weight, although that may be the goal for some, it’s about promoting positive lifestyle change. We believe even the smallest change—whether it is walking 20 minutes on your lunch break or choosing fruit instead of fries—can have a big impact. Get Fit Clovis encourages people of all ages and at all fitness levels to choose a goal and join us! Follow us on social media and come to our Saturday meet ups for support. Together, we can become happier, healthier Clovis citizens!

Follow us on IG

Load More...
Follow on Instagram

Latest Tweets

Tweets by GetFitClovis

Contact us

Get Fit Clovis
2491 Alluvial Avenue #540
Clovis, CA 93611
Phone: 559.326.2040
E-mail: info@getfitclovis.com
Website: www.getfitclovis.com

Social Links

Copyright © Get Fit Clovis