Diet And Exercise Plan For Over 60-Year-Old Women | Women Over 60 Diet

When a woman grows older in her 60s and above, she will start having unnecessary pains in her joints, vertebra bones and general body muscles. To reduce she needs a special diet to reduce that and also special exercises to facilitate the muscle energy producing rate and the oxygen transportation rate in the body, therefore, reducing anaerobic respiration of the muscles that produce lactic acid that causes frequent muscle cramps and unnecessary pains in the body.

Over 60-Year-Old WomenThe rate of metabolism slows down as one grows, and a reduction in metabolism rate exposes on to the risk of gaining weight, to reduce a risk one has to take a special diet; reduce the number of calories taken in the body and special and suitable exercises for her.

It is essential for her to practice the best diet and exercise plan to avoid gaining excess fat but facilitating weight loss. To find more about how to lose belly for women at home here for more.

The best diet and exercise plan includes the following:

Reducing The Amount Of Calories Consumed Per Day Diet Plan.

A woman above the age of 60 and she is no that active will require at an average 1500 calories per day, this will be enough for her energy requirement per day. Those who are active requires from 1800 to 2200 depending on the variation of their activity that leads to energy consumption.

For a normal person who is not even at 60 but is aging it is advisable to reduce the caloric intake by 150 calories after every 10 years to reduce weight gain and thus facilitating weight loss by an individual.

A woman who is 60 years and above and wants to start this diet and exercise plan. It is recommended by nutritionist and health specialists to reduce their daily calorific requirement per day by 500 calories, this will help in increase of burning belly fat, and by the end of one week, for sure, you will have lost 1 pound. Every meal contains a different amount of calories, the list is long, therefore, I cannot list all the feeds here with their amount of calories they contain. To know exactly the amount of calories you consume visit a nutritionist or health specialist who will help you also with the type of foods to consume and which one not to use. With this, you will be able to burn belly fat and lose extra calories in your body easily. To explore more about the best diet and exercise plans for men in two weeks click here.

Food Diet And Exercise Plan To Lose Excess Belly Fat.

The health of the aged people above 60s has been a concern of many people and organizations, especially health organizations because older people are prone to various diseases such as:

  1. Cancer.
  2. Blindness
  3. Reduction or disappearing of voice.
  4. Difficulty to walk.
  5. Shaking of hands.
  6. Reduction or impaired judging and decision-making ability.

Consumed Per Day Diet PlanTherefore, many organizations are on toes to determine the cause of these defects and therefore many recommend a certain diet to them. The diet that should take should help them in losing belly fat, reduction of calories in the body and boosting their immune system. One of the major organizations in the world and that is the U.S Department of Agriculture that has done vast research on the same issue came with the following recommendations to the people above 60 years. You can refer, their following diet and exercise plans;

  • 1.5 cups from fruit.
  • 2.5 cups from green vegetables.
  • 5 ounces from grains.
  • 5 ounces from protein-rich foods.
  • 3 cups from fat-free milking dairy products.

If you observe carefully, they are avoiding carbohydrates and fat foods because when they reduce the body will be forced to burn the excess fat and proteins in the body thus leading to weight loss. These diet plans for older women is rich in vitamins thus boosting the immune system that will enable them to stay a healthy life even when they are aged completely. The foods that are rich in proteins that one should take include:

  • Lean
  • Seafood
  • Skinless poultry
  • Eggs
  • Legumes
  • Whole grains.

Protein foods help the aged and prevent them from muscle loss that causes their skin to swell because of poor metabolism and digestion that causes loss of important nutrients as waste products, proteins in abundance will increase the number of nutrients absorbed by the body.

Proteins are important in the diet and advantageous because the excess one’s are not stored in the body, unlike the fat and carbohydrates and fat that are stored for future use thus resulting for belly fat and weight gain. You can explore more about losing weight in your legs easily by burning excess fat click here now to maintain your legs.

Aerobic Workout Exercise Plan To Lose Belly Fat.

Aerobic WorkoutOlder people especially those who are above 60 years will have a difficulty in doing exercises because of the following:

  • Poor and reduced digestion capabilities.
  • Reduced transportation rate of oxygen to the body muscles.
  • Muscles loss.
  • Belly fat.
  • Reduced heartbeat rate.
  • Reduced metabolism rate.

Their experience these challenges and therefore they need proper researches aerobic exercises to perform their work perfectly on burning of excess belly fat. They need an exercise of about 3 hours per week of moderate exercise but for weight loss, you have to do it twice as much for quick and efficient positive results. The aerobic exercises that are suitable for women include the following exercises.

  1. Walking over short distances in your daily duties and chores will enhance the proper functioning of muscles.
  2. Swimming during weekends with family and friends will help in weight loss and burning of excess belly fat.

These exercises are suitable for weight loss and burning of belly fat. Although women tend to find difficulty in doing this exercise, thus they should break it down to 10 minutes duration with intervals in between to reduce extra panting. This is among the best diet and exercise plan for older women.

Strength Training Workouts To Lose Belly Fat Exercise Plan.

strength training exercisesMany people usually participate in strength training exercises that enhance the strength of the muscles with the mentality that it will help them lose belly fat and burn many calories in their bodies but it is not that helpful when it comes to weight loss. The main aim of this muscle straining is to help reduce the rate of muscle loss and a decrease in metabolism rates in older women.

This is essential because as one is 30 years and above, starts to lose between 3 and 8 per cent of their body muscles in every ten years if they do not participate in the muscle training exercises. This exercise is also important as it helps to maintain the density of their bones and improving their balance and coordination.

This is very important as it keeps their backbone strong therefore they will not need supports such walking sticks and wheelchairs when they are aged more. They will remain strong and still. These muscles straining exercises include the following:

  1. Abduction machines
  2. Lunches
  3. Leg pulses move
  4. Squats
  5. Air cycling workouts
  6. Running
  7. Weight lifting.

These are exercises that are capable straining muscles, because of their age they are advised to do these workouts per week that is around 15 to 20 repetitions each exercise. The muscles training workouts are the best for your body because have been tested and used by many people in the world who recorded positive results. It targets mainly the following parts:

  1. Chest
  2. Arms
  3. Shoulders
  4. Back muscles
  5. Abdomen
  6. Legs
  7. Hips

These are the targeted parts of your body, it helps you make your body strong and prevent the body from losing muscle. It targets the parts of the body that are used more frequently and are essential to human life. This exercise is best for weight loss and muscle building for persons with the age of 60 and above.

Drinking A Lot Of Water And Eating Regularly For Weight And Muscle Maintenance.

Drinking A Lot Of WaterWhen one age, his/her sensitivity reduces. Hypothalamus, which is responsible for hunger and thirsty detection, is desensitized therefore one does not easily, eat or drink water because they do not feel it. Therefore, for you to avoid loss of muscles in your body or lose weight excessively, you have to develop a habit of eating and drinking regularly. This helps in the maintenance of the body’s metabolism rate, which plays a major role in the loss of weight and prevention of muscle loss in your body. This is one of the best diet and exercise plan for over 60 years’ old women.

Stretching Your Body Exercise Plan To Maintain Body Fitness.

When ages the activity they do reduces, therefore, we might consider them as being functionally less active. They tend to have fewer movements and tasks and that is why they experience an increase in aches and pains that make one’s flexibility a plummet. For one who is 60+ to avoid this, she must be visiting a yoga class regularly or even doing a few stretches daily to make their body flexible especially after one has walked for a distance or warmed up their muscles through any exercise or task.

Avoid being idle the whole day as that will make your older age life to be difficult as you will lose most of your muscles and born/backbone strength, therefore, using sticks to walk or complete difficulty in walking. Feel free to exercises anytime you want for a healthy and flexible body thus a happy life as you age, stars with the simple exercises and moves of yoga here
for proper weight loss.

These yoga moves are simple and easy for you to work them out, don’t say that you are aging and there are no suitable exercises for you, scientists are not sleeping to make sure they come up with suitable ways to make your life better and here it is. They do their best to produce a good diet and exercise plan for you to live a happy and healthy life.

Changing Of Attitude Towards Aging, Exercise And Diet Plan.

Many people who are aging up things that them gaining weight or losing is weight is part of their aging. They have a negative attitude such that when told about their body reformation they will say how can if all the people with my age are overweight.

Find persons who are open-minded and will help you regain your fitness, this process is simple and will be easy to you if you get friends who are cooperative and will help you do exercise such as water aerobics in the swimming pool and walking. Overweight is a psychological or mental trait that can be outdone with by changing the mentality. When you follow this given here, overweight/obesity and muscle loss will be just a narrative to you.swimming pool and walking

To get easier ways to make new friends and groups work within this weight loss exercises try these simple steps on how to start a diet and exercise plan group to work together.

Using Of Machines And Free Weights As Exercise Plan For Older Women.

Persons with 60+ years usually think that machines are meant from young people and free weight that are too heavy for them to lift. In the modern world, we have the latest machine that is easier to operate and are friendly to older people, as they do not include violent motions.

Therefore, it is wise for them to use machines and free weight lifts to lose weight and facilitate bone/backbone strength. The following are the benefits of machines and free weights that facilitate weight loss:

  • Free weights allow you to train at you own pace that is at your comfort zone that is may be at home and the time you desire and with this, you can increase the amount of weight loss up to one pound with persistent training.
  • Free weights help you keep your muscle strong therefore increases the capability of your body to handle daily tasks and activities.
  • Weight machines work on larger muscles and therefore play a major role in the reduction of muscle loss and it is important because it is a muscle stabilizer that helps in balance, coordination and injury prevention.

In conclusion, to start a diet and exercise plan for a person who is 60 and above years she must be positively minded in such a way that she knows with proper exercise and diet she will have a happy healthy life. For effective results, you have to do it repeatedly for your muscles to perceive the changes.Happy Healthy Life

Age will never dictate your life if you are open-minded and you will live the life that you have always desired to live. Weight loss and burning of excess belly fat are some key things you have to focus on. The best workouts and exercises will help you live a happy and healthy life. If this article of diet and exercise plan for over 60 years old women have benefited you or you will like us to talk about your concern, support us by leaving a comment in the comment section below. Thank you.

14 Comments

  1. Tommy Potter Reply
    March 21, 2019

    Thanks for all this useful information not only for the elderly but for everyone.

    I think that in general, we focus on some of the aspects you mention, but neglect others such as staying hydrated.

    I want to ask your opinion about the best exercise for a 70-year-old woman who has a bit of osteoporosis. Do you think it is convenient to exercise lifting or just doing aerobic activities?

    I ask it because I think it’s important that I gain muscle mass, but at the same time, I worry that lifting even minimal weight could damage your joints or also produce some microfractures.

    1. Thanks for your comments.

      I think 70-year old women are not to do hard exercise, they can practice moderate-intensity aerobic activities, such as  walking, easy jogging, bike riding, dancing, and swimming. According to my facts, These activities are more support for them. That is OK, if you have anything, feel free to discuss with me be keeping a simple comment. Thanks 

  2. Wealthfather Reply
    March 23, 2019

    For a long time I have been battling with diabetes and of course, every episode ended with me getting yet another round of drugs when it wouldn’t just go away with the normal medications. Not knowing that I had something that could help me circumvent the hospital visits. I have been trying my best to use different medications for dieting but they aren’t working fine. your article is an eye opener for me and I learnt alot from it. I will have to share with my parents that are getting close to 60

    1. Really, I agree, we always, try to take a medicine for every disorder of the body. This is not suitable for long life, just check and read, there are many more things, not medicine to suitable for body disorder to take the correct way. Thanks a lot for your comments

  3. Just recently, I saw a picture of an 83 year old body building lady, and in truth, she looked like she was in her twenties to me. I am still having difficulties wrapping that information around my head. 

    Women above 60 years old, can look younger and keep fit, if they are deliberate about their diet and exercising. 

    They can save themselves and their loved ones from the troubles of hospitals and ailments that come with age, if they make it a point of duty to exercise regularly and eat healthily. 

    I was wondering if you have a specific suggestions, on eating habits and exercising routines for my severely arthritic grandmother? 

    1. I really agree with the comments and thought out the life, there are different exercise to body exercise, mind exercises, these all support to continue our life until our death. if anyone likes to keep the body without facing trouble with decreases, we should more concern body weight, belly fat, overweight etc. Thanks for your comments, and I like to inform if you have any question, feel free to keep comment on me.

  4. Chidiking88 Reply
    March 23, 2019

    Aging gracefully is what every adult yearns for. The thought of having to remain healthy and physically fit even while aging have heralded a lot of minds. This is why I love that this article came my way at this time. 

    A combination of diet and exercise changes is the most effective way for post-menopausal women to lose weight and body fat. Eating fewer calories while maintaining a high intake of protein and fiber and exercising about an hour each day are among the more effective changes post-menopausal women can make for weight loss. However, it is always good to consult the doctor before starting a new plan as that will help appropriate what the body can allow. 

    Thanks for this article. 

    1. Thanks for your comments and I appreciate such informative comments

  5. Hi Saman,

    I have read your post about ‘Start A Diet And Exercise Plan For Over 60-Year-Old Women.’

    This is a close topic to me and I am not sure if the content has been medically or professionally reviewed? In my opinion, in older aged you have to be very mindful of every move you make but still have to burn calories by exercise for a healthy lifestyle. 

    Also, the pictures and adverts in the middle of the post seems to not relevant to the topic (i.e. 60+ year people). Are they?

    Best wishes.

    1. I appreciate your constructive comments, I sure replace those images too. and Thanks so much.

  6. Hello… This is a good article. Elderly women especially those over the age of 60 need to adapt their diet to the changing nature of their bodies as their reduced rate of metabolism makes them susceptible to weight gain. 

    As they are also susceptible to terminal disease such as cancer, there is a need to adapt. I will recommend this article to my elderly friends and also will encourage them to workout… Great work. 

    1. Thanks for your comment. I really inform this is a more important and more helpful article for over 60 years old women. And, I would like to inform, feel free to ask any question in this regards.

  7. Thanks for writing out this lovely article and I must say its a must for everyone to read and digest.These exercise should be practice by everyone.to my own opinion, a walkout exercise should only be done by 60-70 years old woman. Exercise are good for everyone but mainly for over weight and obessed  people. I will bookmark this post and share with friends.Can a pregnant woman engage in exercise? . Best regards 

    1. Thanks for your comments and opinion to the readers. Actually, more useful for old women. I like to inform, my next article basically targets pregnant women, how to lose their weight. But, some of these exercises can use for them too. 

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