Once we hit “mature adulthood,” it is often considered a “right of passage” to simply take it easy – to relax and watch the soaps, or sit for hours conducting mind-building games in attempts to keep a mental edge. To insure the most functional and independent latter stage of life however, it is critical for seniors to understand,

1. the importance of proper weight maintenance,
2. the need for daily physical activity and/or routine exercise and
3. the value of eating a nutritionally adequate and balanced diet.
   

For many seniors, it is a lack of physical activity rather than an increase in calorie consumption that is the primary culprit when it comes to weight gain. Adding to this insult is the fact that after approximately age 25, humans will biologically gain about one pound of fat and lose a half a pound of muscle per year unless proper exercise interventions are implemented to slow this process. Therefore, it is critical for seniors to move more and sit less. In fact, the commonly accepted recommendation among health and fitness professionals is to allow no more that two hours of sitting per day.

Brisk walking is a physical activity that most people can handle. An important factor in the success of this activity is a quality pair of shoes. So, be certain to seek out the expert advice a certified walking/running expert or visit a reputable running store in your area.

To gain overall health benefits, seniors should gradually work to accumulate 30 to 60 minutes of physical activity per day, five or more days of the week. To achieve a weight loss goal, it will likely be necessary to work up to a total of 90 minutes per day, which may take a period of months to achieve. Further, the American College of Sports Medicine recommends strength training a minimum of two times per week as a part of a comprehensive exercise program.

Finally, don’t ignore the nutrition side of the equation. Proper nutritional adequacy and caloric balance are fundamental to maintaining good health and achieving an appropriate weight. If you are one who is in need of tackling the battle of the bulge, you must have the genuine desire to become healthy and also be mentally committed to a permanent lifestyle change. Further, a positive support network and environment are essential to help insure success. Assuming these elements are in place, it is time to seek out the expert advice of a Registered Dietician. This health care professional will assure that proper nutritional parameters are present to reach your goals. To locate a registered and licensed dietician in your area, go to www.eatright.org.

There may be some medical exceptions to these general recommendations and an examination by your physician is always good advice prior to embarking on an exercise program. For those seniors who are willing to implement this new lifestyle, the reward will be renewed vitality, improved functionality and independence and weight control.

--Cindy Lauer, Director of SmartBodies Fitness & Wellness Center, Clayton State University