Understanding Age Related Weight Fluctuations: The Importance of Exercise and Nutrition in Older Adults

Why does weight fluctuate as we age?

As people grow older, changes in metabolism and other factors can affect weight. Some older adults may need to increase their activity levels or reduce calorie intake to mntn or lose weight. Others might gn weight due to a slowing metabolic rate or reduced physical activity. This natural shift highlights the importance of adopting healthy habits like regular exercise and nutritious eating.

The role of physical activity in mntning health cannot be overstated, especially for older adults who may experience age-related muscle loss sarcopenia, which can impact dly activities and indepence. Engaging in moderate-intensity exercises such as walking, running, or swimming helps to mntn or increase muscle mass while promoting overall fitness.

Mntning a healthy diet is also crucial. Eating a balanced meal that includes protein-rich foods, fruits, vegetables, whole grns, and lean sources of fat can support weight management goals for both weight loss and gn scenarios. Nutrient-dense snacks like nuts, cheese, and dried fruit are excellent options for those who need to increase calorie intake but want to avoid processed or high-calorie alternatives.

A key element in achieving healthy weight is consistency in exercise routines and mindful eating habits. It's recommed that older adults m for at least 150 minutes of moderate-intensity aerobic activities each week, broken into sessions over the course of seven days if needed. Starting with manageable goals can help build momentum and keep motivation high.

to consult a healthcare professional before beginning any new exercise program, especially those who have been inactive or live with pre-existing health conditions. They can provide personalized advice based on individual needs and limitations.

For further resources:

• National Heart, Lung, and Blood Institute

• National Institute of Diabetes and Digestive and Kidney Diseases NIDDK

• Centers for Disease Control and Prevention CDC

• Office of Disease Prevention and Health Promotion ODPHP

These institutions offer comprehensive information about healthy aging and weight management.

Always strive to balance your activities with nutrition and listen to your body. Regular check-ups can help ensure that you are making progress towards mntning a healthy weight according to your specific needs.
This article is reproduced from: https://www.nia.nih.gov/health/healthy-eating-nutrition-and-diet/maintaining-healthy-weight

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