by Eve Joseph, BS, CSCS |
Mature adults, like the rest of the population, are gaining weight. Between 1982 and 1999 the incidence of obesity among the elderly doubled. Today, more than 25 percent of Americans over age 50 are considered obese. Body weight and BMI (Body Mass Index calculated by body weight in kilograms divided by height in inches) gradually increase during most of a person’s adult life and reach peak values at 50-59 years of age in both men and women. Being overweight has a major impact a person’s quality of life. It is associated with decreased survival because it causes the heart to work harder and aggravate blood pressure and diabetes. Other problems associated with obesity are stroke, gallstones, problems with bones and joints, gout, breathing problems and depression.
With obesity on the rise, what should elderly people do? For starters, redirecting focus on not gaining weight is as easy as reducing one’s intake by 100-200 calories per day. Not consuming a chocolate candy bar, a bag of fat free chips, one mochaccino or even an extra cup of cereal in the morning could equal 100-200 calorie deficit.
What about exercise? Physical inactivity is a risk factor for many diseases and conditions; therefore, making physical activity is an integral part of daily life is crucial. Physical activity need not be strenuous to be beneficial. People of all ages benefit from moderate physical activity, such as 30 minutes of walking five or more times a week. In addition, physical activity does not need to be sustained for long periods of time in order to provide health benefits. Short bursts of moderate-intensity activity also yield health benefits, such as walking in two 15-minute segments or three 10-minute segments.
Although, cardiovascular activities such as, walking or jogging maintain good cardiovascular and lung health, those activities do not make muscles strong. Studies show that lifting weights two or three times a week increases strength by building muscle mass and bone density. Older adults need to add strength training into their daily lives to reduce the risk of osteoporosis, lower blood pressure, reduce back pain. It will also help to reduce the likelihood of depression and increase a person’s metabolism. Strengthening exercises, when done properly and through full range of motion, increases a person’s flexibility and balance, which decreases the likelihood and severity of falls. In addition, strength training is crucial to weight control and glucose control.
Why should elderly adults stay active? Regular physical activity is associated with lower mortality rates and leads to cardiovascular and muscular fitness, which decreases the risk of cardiovascular disease mortality in general and coronary artery disease. High blood pressure is a major underlying cause of cardiovascular complications and mortality, however regular physical activity can prevent or delay the development of high blood pressure as well as reduce blood pressure in persons with hypertension.
References:
- www.acsm.org
- www.cdc.gov
- Obesity in older adults: technical review and position statement of the American Society for Nutrition and NAASO, The Obesity Society. The American Journal of Clinical Nutrition. April 2008.
- Obesity Among Adults. Center for Disease Control. November 2007.
For more information, contact Eve Joseph at Formula F.I.T.T. at (775) 622-8989.
