Exercise Tips For Keeping Slim After 60, Fitness Buffhq Says
Only a few individuals don’t change and maintain the same weight as they grow older. But for most people – even those in excellent health – that’s just not the case. As you age, your metabolism slows down, and you lose muscle mass. Moreover, your activity level may go down, so you’re not expending as many calories as you once were. The result? You might find yourself gaining weight with age. To overcome this stubborn issue, there are some secret exercise hacks to keep your body slim and in good shape after 60.
There’s not much in life at or after 60 that’s more frustrating than your scale. Don’t think by simply stopping snacking, you would fit better. According to Northwest Community Healthcare, because of the decrease in both metabolism and activity, once you reach 60, it’s recommended to cut back on your calorie intake by 400 to 500. We checked with Fitness Buffhq, the personal fitness trainer at Justfitnesshub.com, to find out what else to do that works. Read on to find out four secret tricks to keep slim after 60, and next, check out Regaining Muscle Mass In the 50s | How To Regain Muscle Mass After 50?
Lace-up your sneakers, and go for a brisk walk daily to keep slim and the weight off
The first trick to keep your body in shape after 60 is cardio. So put on your favorite sneakers and take the first step towards your fitness goals. Fitness Buffhq says, “For people over 60, walking is one of the best activities they can do to keep their weight off. It’s low impact, light on the joints, and good for the body and overall health. Not only does it improve heart health, but it also helps prevent and treat problems with high blood sugar (pre-diabetes, type 2 diabetes), improves mood, and decreases depression as well as anxiety.”
Thus, walking daily will not only help with your body weight, but it will also benefit your overall health! Fitness Buffhq continues, “Your sleep quality and energy level will improve. Just ensure you take more than a stroll around the neighborhood. You should be walking at a brisk pace—i.e., fast walking—and keeping that heart rate up for at least 45 minutes.”
Include 2-3 days of strength training into your weekly regime
In addition to cardio, strength training is the second secret trick. According to Fitness Buffhq, “It’s also beneficial to incorporate 2-3 days of strength training in your weekly workout routine. We tend to lose muscle mass by about 3-8% every decade once we hit 30-40, but it compounds starting at 50.” In addition, he adds, “Muscles help burn more calories than fat does, so when we lose muscle mass, our metabolism slows down, and we are going to burn fewer calories. Moreover, we are likely to lose muscle mass while losing weight, so adding 2-3 days of strength training each week can help prevent that.”
Pair a healthy nutrition program with your strength training
Incorporating a new exercise program into your weekly regime may seem difficult, but the results will be very much rewarding. The cherry on top is adding more healthy habits to your daily routine. Fitness Buffhq says, “Research studies have shown that whereas adopting a healthy nutritious diet is key to shedding fat, exercise will really help close the deal and keep the weight from coming back. Healthy nutrition and brisk walking each day is a win-win strategy to achieve and maintain your healthiest weight, supporting each other.
Sit less often during each day, and take breaks to stretch
The fourth secret Fitness Buffhq tells is a great habit to keep in mind, which is as simple as sitting less often during each day. Of course, doing cardio and strength training regularly is essential, but sitting during the in-between times can, in fact, offset the goodness you’re getting while working out.
He recommends, “Just focus on moving throughout the day — do stretching during commercial breaks, take five minutes breaks each hour; and things like that. A simple way to get into the habit is to set reminders on your phone until it becomes your habit.”
About Author: Renu Bakshi, AKA Fitness Buffhq, is ISSA Certified Elite Trainer. He passed Personal Fitness Trainer Course, Nutrition Health Coach course & Specialist Exercise Therapy course from ISSA, the USA, obtaining + 97% marks. He shares his experience and knowledge about nutrition and effective workouts to get you in the best shape of your life, no matter how old you may be. The author says: “For me, age is just a number!”