Hello Everybody,
We know that in order to lose weight a healthy diet and exercise must go together. But for older people this is even more necessary. If they diet without exercise they are likely to lose more muscle than people who exercise as well. This is one of those things that seems obvious. But research confirms it.
A study divided 64 participants aged 60-75 years into three groups - diet only, exercise only and diet and exercise. They all reduced their calorie intake to achieve a 10% weight loss at the end of four months. The researchers then measured how many calories they expended during a set work load on a stationary bicycle at the beginning and end of the four months.
The exercise group used fewer calories at the end for the study than at the beginning. Thus proving that they had become more efficient.
The diet only group did not gain in efficiency, although, like the others, they did weigh less at the end of the experiment.
The exercise plus diet group was the most efficient.
In other words, after four months of the program, the exercise and diet group was the fittest. There are many studies out there, and they all prove that diet and exercise carried out to improve fitness works.
In older people avoiding obesity is a must. Many of the illnesses of old age are complicated by obesity. So it is just common sense to lose weight if necessary. This does not mean becoming obsessional about it. If you are over 65 do not even consider cosmetic surgery, there is a steep increase in complications as you get older and it is best left alone. Older people should not allow their weight to fall into the low-normal range, they should keep their weight to normal or the upper range of normal. In fact there are those who say that a Body Mass Index of 27-30 is ideal. Body Mass Index is weight(in kilos) divided by height(in metres) squared. This would be overweight, but not obese in a younger person.
It has been found that the usual restricted calorie diets have no significant negative effects on older people. So if they are trying to lose weight because of obesity they need not worry about problems associated with a change of diet.
People over 70 years are likely to start losing weight naturally. This can be a concern and is the reason I suggested trying to keep weight to normal or above. Once again diet and exercise helps. Exercise can slow down the natural weight loss caused by shrinking muscles and diet helps keep to the ideal weight.
As people age they slow down and tend to eat less. But if they have a good diet and exercise as much as they are able, the healthier they will be. Walking is the best exercise of all for older people and if they do it every day, maybe with a friend for company, they will remain fit and well for many years.
See you soon,
Peter Stockwell
9 November 2009
Photo.designatednaphour
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