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How Can the Elderly Lose Weight?

by Nancy Fann-Im

Overview

Many older adults avoid exercise because they do not think it is safe, especially if they are prone to injury or have a chronic illness. But exercise can be very beneficial to the elderly. The trick is to take things slow and not overdo it. Give yourself plenty of time to warm up before you begin exercising, and make sure you cool down afterward. If you haven't exercised at all recently, start with something simple and build up your regimen as you become more experienced.

Walking in the park
Stretch Before Exercising

Perform some simple stretches before you engage in any physical activity. Get your arms going by facing the wall and pushing off against it, putting your weight into your upper arms. Then work on your legs by sitting in a chair and standing up from it without using your arms. Repeat both exercises for a total of at least five minutes.

Do Some Aerobic Activity

Aerobic exercise can be as simple as taking a walk or bike ride in the park. Swimming is particularly beneficial because it has minimal impact on your joints. Join the local Y and look into taking water aerobics classes. There may even be some classes designed specifically for older folks.
Do Some Strength Training

There are many simple exercises that you can do with a set of light weights. Start with just one or two pounds, and work your way up. Perform simple bicep curls by holding a weight in each hand and lifting them toward each respective shoulder while bending your elbows. Or hold a weight in each hand and shrug your shoulders, then lower them slowly back down.
When to Stop Exercising

Do not continue with your exercises if you are currently sick with a cold, the flu or other illness. The exertion may hinder your recovery. You can always pick things back up when you are feeling better. Just remember to start slowly again. Also do not continue your exercise regimen if you experience any chest pain, trouble breathing, light-headedness, nausea or have difficulty keeping your balance. If you have any of these problems, consult your doctor immediately.
Warning

Talk with your doctor before starting any new exercise regimen. He or she may have advice on specific exercises that can benefit you, and can warn you against any exercises that you should avoid. Your doctor knows your health history---including any chronic problems such as high blood pressure or diabetes---and will be able to advise you best.