Top ten benefits to keeping fit and healthy

     

Many factors can affect your weight, including your genes, age, gender, lifestyle, family habits, culture, sleep, & even where you live và work. Some of these factors can make it hard to lớn maintain or achieve a healthy weight. Regardless, following a nutritious eating pattern & exercising regularly can help keep your toàn thân as healthy as possible as you age. Read on to learn why weight may change as you get older, why it’s important khổng lồ aim for a healthy weight, and what you can bởi vì to help meet your goals.

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Why does weight change as we age?

As we age, metabolism — how the body gets energy from food — can change. This means that some older adults must become more active or eat fewer calories khổng lồ maintain or achieve their ideal weight.

Other older adults may thua thảm weight unintentionally. This can happen if you have less of an appetite, difficulty leaving the house to buy food, pain when chewing or swallowing, or forget to eat.

Look out for sudden weight loss

Sudden, unintended weight loss can be a sign of a serious medical problem such as cancer, gastrointestinal disorders, & even some neurological diseases. If you or a loved one is losing weight rapidly without meaning to bởi vì so, consult a health care professional to lớn find out if there is a medical cause.

Why should older adults maintain a healthy weight?

Keeping your weight in the normal range is an important part of healthy aging. As in other stages of life, elevated body mass index (BMI) in older adults can increase the likelihood of developing health problems. These include heart disease, high blood pressure, stroke, and diabetes. Losing weight or maintaining a healthy weight can help decrease these risks.

Being underweight also increases your chance of developing health problems. If you have a low BMI, you may be more likely khổng lồ develop medical problems such as osteoporosis & anemia, and it may be harder to recover from an illness or infection.

Am I at a healthy weight?

Healthy weight ranges for older adults are different than for other age groups. The number on the scale — và even online BMI calculators — only tells part of the story. For example, older adults with a normal weight may have more fat và less muscle compared khổng lồ others who are slightly overweight. Always talk to your doctor before trying to thua thảm or gain weight.

How are food, exercise, và calories connected?

Being active và choosing healthy foods can help you maintain or achieve a healthy weight, feel more energetic, and decrease your chances of having other health problems. It’s important khổng lồ choose foods rich in nutrients & aim for at least 150 minutes of physical activity per week.

The energy your toàn thân gets from the foods và drinks you consume is measured in calories. Your body toàn thân needs a certain number of calories each day, depending on your activity level và other factors, to maintain your current weight. Visit MyPlate Plan lớn determine how many calories a day you need based on your age, sex, height, weight, and physical activity level.

To thất bại weight, exercise more or eat fewer calories than is recommended. Khổng lồ gain weight, increase the number of calories you eat while maintaining a moderate activity level.

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Read more about making smart food choices and find recommendations of how much lớn eat, organized by activity level.

What should I eat to chiến bại or gain weight?

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Read and share this infographic khổng lồ learn about making smart food choices for healthy aging.

Whether you are trying to thua kém or gain weight, eating healthy foods matters. Try khổng lồ follow a healthy eating pattern rich in vegetables, fruits, whole grains, low-fat dairy, & lean proteins. If you’re concerned about your weight và want lớn change it, there are things you can do. Talk with a health care professional about how lớn make changes in a healthy way that’s right for you.

Trying to chiến bại weight?

Stay hydrated with water & avoid drinks with added sugar.Set specific, realistic goals, such as three 15-minute walks per week.If there’s a break in your healthy eating or exercise, try to lớn get back on track as quickly as possible.Keep track of what you eat in a food diary.

Trying to lớn gain weight?

If you get full quickly, eat frequent, smaller meals throughout the day.Dine with friends và family to make the experience more enjoyable.

How much physical activity vì I need?

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Read & Share this infographic và help spread the word about healthy diet & exercise.

Exercise and physical activity are good for just about everyone including older adults. Aim for at least 150 minutes of moderate-intensity aerobic activity — working hard enough to lớn raise your heart rate and break a sweat — each week. You don’t have to accomplish this all at once, rather, you can break up your activity over the course of seven days. If you can’t meet the goal right away, try to be as physically active as you can. Doing something is better than doing nothing at all.

For adults at every weight, aging is associated with muscle loss, which makes certain activities difficult. Being active can help older adults maintain muscle mass & make it easier to conduct daily activities, participate in outings, drive, keep up with grandchildren, avoid falls, and stay as independent as possible.

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You don’t need to lớn spend a lot of money joining a gym or hiring a personal trainer lớn get fit. Think about the kinds of physical activities that you enjoy, for example, walking, running, bicycling, gardening, swimming, và dancing. Even everyday chores such as vacuuming can provide physical activity. While you’re getting started with exercise, try lớn stay motivated lớn move your toàn thân regularly. Then increase the length of time you exercise or add another fun activity. Talk with your doctor before starting a new or more vigorous exercise program.