The body encounters a wide range of physiological changes due to aging, from decreased strength and mobility to a slower metabolism. As a result, you may notice that you tend to gain more weight as you approach retirement age.
Moreover, a study published in the journal SSM Population Health notes that beyond genetic and biological factors, lifestyle changes in retirement can also increase the risk of overweight and obesity. Such lifestyle factors include less physical activity after retiring from otherwise physically strenuous jobs. Meanwhile, the health demand model suggests that retirees may be less incentivized to invest in physical health since being healthy no longer leads to financial gain.
However, it’s worth noting that at any age, being overweight or obese can increase the risk of chronic conditions like stroke, type 2 diabetes, and heart disease — making weight management a priority even in retirement age. As such, here are effective tips to help you maintain a healthy weight after retirement.
Practice healthy meal planning
One of the most important aspects of healthy weight loss and management is a nutritionally balanced diet. While ensuring the right amount of calories and nutrients in every meal is easier said than done, studies show that retirees eat out less frequently, thus providing opportunities to cook healthier meals at home.
Approaches like weekly meal planning and preparation can also help you take greater control over your caloric and nutritional intake without requiring as much energy as cooking every meal. What’s more, embracing a meal plan allows you to cook meals in bulk, which not only contributes to weight loss goals through balanced portions but can also reduce food waste and save money in the long run.
Join a community for social support
As previously mentioned, it’s easy to feel less incentivized to take care of your weight and overall health during retirement, especially when you think it’s already too late to do so. Fortunately, there are various ways to maintain motivation for weight loss, and one of them is to join a community of individuals who are also trying to lose weight and can thus inspire you to reach your personal health and wellness goals.
Whether through social media, in-person meetups, or weight management programs, you can find like-minded individuals who can provide social support by sharing healthy meal recipes or simply listening to your weight loss struggles. It can also help to connect with fellow retirees who can better understand your context and need for social interaction, especially when old age may increase the risk of loneliness and social isolation.
Consider aerobics and weight training
When it comes to weight loss, it’s well-established that physical activity is as important as a healthy diet. Exercise can help burn calories to shed excess body weight, while also promoting feel-good hormones like endorphins for holistic wellness. For retirees, low-impact aerobic exercises like brisk walking, running, and swimming are the easiest to pick up and incorporate into your daily routine.
But besides aerobics to strengthen your heart and lung health, health experts also recommend weight training for weight loss and broader health benefits, such as improving leg strength and preserving muscle function in later years. Specifically, it’s recommended to do strength-training exercises at least twice a week for optimal health and fitness. If you’re worried about lifting weights due to age-related mobility issues, talk to your doctor or fitness trainer about developing an age-adapted exercise program.
Overall, it is never too late to prioritize long-term weight loss and management to ensure better health outcomes even in retirement. By trying successful weight loss approaches like meal planning, social support, and weight training, you can transform your lifestyle and enhance your overall quality of life. Continue reading the health and fitness category here at Neufutur for more insightful articles.
