These are the facts. As we get older, it is harder to keep from gaining weight even if we try to keep doing what we have done for years with regards to eating and exercising. As our bodies change so should our eating and exercise routines.
Over the age of 50, men and women produce less of the hormones that have helped keeps bones and muscles strong (just go look at a picture of yourself from 30 years ago). We are often overwhelmed with information about diets that can reduce weight and increase bone and muscle health. But before you sign up for an expensive workout program or hire a trainer, and before you commit to another diet regimen, you can drastically improve your health and fitness over the age of 50 with these simple changes in your life.
One. Drink water - Water has all the following benefits: carrying nutrients and oxygen to your cells, flushing bacteria from your bladder, aiding digestion, preventing constipation, normalizing blood pressure, stabilizing the heartbeat, cushioning joints, protecting organs and tissues.
How much water should you drink? There is no set amount but drinking regularly throughout the day is usually enough.
Two. Choose fruits and vegetables as part of your meals and especially as your snacks. A diet rich in vegetables and fruits can lower blood pressure, reduce the risk of heart disease and stroke, prevent some types of cancer, lower risk of eye and digestive problems, and have a positive effect upon blood sugar, which can help keep appetite in check. Eating non-starchy vegetables and fruits like apples, pears, and green leafy vegetables may even promote weight loss.
Three. Try to get 30 minutes of exercise 4-6 days a week. No, you do not need to go to the gym. 5-10 minutes of stretching and a 15–20-minute brisk walk is all you need. If you cannot do 30 minutes at a time, then do three 10 minutes walks. If you want to strengthen great. 2-3 times a week is enough. Light weights with higher repetitions and full range of motion will help you keep from losing muscle mass and strength. Yoga and Pilates are excellent ways to strengthen your core muscles and can be done in the comfort of your home.