18 July, 2017
Weight Loss Exercises for the 60-Year-Old
If you have put off exercising to lose weight because of your age, you might want to reconsider. Exercise can increase the quality of life, reduce the risk of age-related diseases and lead to an overall healthier outlook. If you are 60 or over and starting a weight loss program, there are a few things you need to know.
If you are 60 or older and starting a weight-loss work-out program, performing low impact aerobic type exercises are effective and safe. These exercises burn calories and avoid stress on the joints while providing maximum results. According to All Family Resources, low-impact aerobic exercise strengthens the heart by improving the body's oxygen use. Dancing, walking, and gardening are low-impact aerobic activities. Aerobic exercise leads to an increase in your heart rate. You need to raise the heart rate and keep it there for at least 20 minutes. Start slowly. As you gain strength, increase your heart rate. Performing aerobics for 20 to 40 minutes three times each week will maximize weight loss.
Resistance training, done by using weights or weight machines, builds strength and burns fat. Circuit training mixes resistance and aerobic training, combining the best aspects of each. You can use weights such as dumbbells, or if you don't own them or belong to a gym, you can use household items such as soup cans or water jugs to strengthen muscles. When lifting, start with a weight you can lift without much effort for five reps. When this becomes easy, increase to doing double sets of five reps, and then three sets of five reps. When this becomes easy, increase to 10 reps per set; increase to 15 reps in each set as you become able to lift with no difficulty. After you become acclimated to a weight level, increase the weight as needed. You do this routine for 30 minutes, three times a week.
Before starting your workout session, you should perform stretching exercises. Stretching not only prevents injury during exercise, it gives you more flexibility in everyday activities. Warming up with stretching slowly raises your heart rate before you move on to more strenuous activities. As older joints are more stiff and inflexible than younger joints, it becomes even more important to take measures to avoid injury during resistance training and aerobic exercises. You need to warm up and cool down with stretching for 10 minutes. Stretching should include legs, back, arms and abs. Although stretching burns few calories, it is an important part of any workout for an older person.
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