There are a lot of health hazards associated with being overweight after 50 for men and women alike. High blood pressure, heart disease, high cholesterol and many cancers can result from carrying extra weight, especially if it is centered on the stomach. An optimal balance of healthy diet and exercise plan can help you keep fit even in this age when your body has started to decay.
Exercise for Weight Loss after 50
Mild Strength Building – You can try out some mildly strenuous Yoga poses or take to gym workouts with the same understanding. Make sure that the exercises are not setting in fatigue. Don’t think that you are unable to build strength at this age. It might be the way out of excess weight.
Stretching and Posture Exercises – Men over 50 can do static stretches of all muscle groups. Some examples are standing on one leg for 30 seconds or walking around the room with a book kept on the head. It is important that such exercises not only build strength and stamina but also help you maintain balance. Learning to balance yourself is one of the objectives of such exercises.
Endurance – Fifty plus men should at least have a regular routine of exercise for increasing the heart rate. Depending upon the condition of your health, you can try brisk walking, bicycling or jogging for 15 to 30 minutes.
Diet for Weight Loss after 50
Know your metabolism – The first thing to do when looking to plan the optimal diet is to evaluate your metabolism. Aging slows down metabolism and you need to find out how much of an effect it has had on yours. To keep metabolic rate up, eat smaller, more frequent meals. This helps to burn fat throughout the day.
Healthy Foods – Include at least 2 cups of fruits and 3 cups of raw vegetables in your daily diet. Get a diet chart and by using it, make sure that only 5 percent of your food is saturated fat, i.e. the fat which comes from butter, processed foods, fatty meats and whole dairy products. Nuts, olive oil, and sunflower oil should replace the unhealthy food choices.
Calorie count – Do not take more than 2000 calories a day if you lead an inactive life. The maximum permissible for a person with an active life is 2500 calories a day.