Tips and Resources for Seniors Struggling with Weight Management

Tips and Resources for Seniors Struggling with Weight Management

Tips and Resources for Seniors Struggling with Weight Management

By Camille Johnson


Many of us struggle with weight management. Obesity has become an epidemic in children, younger adults, and seniors, too. While losing weight can be difficult regardless of age, older adults have nutritional requirements and physical limitations that make dieting and exercising tricky. For seniors, modest lifestyle changes can lead to weight loss, made easier, thanks to these tips and resources:


Nutrition for seniors

Older adults have different nutritional requirements than young people. While a 20-year-old can restrict calories with few concerns, seniors run the risk of missing vitamins and nutrients that are essential to their health. To help with weight management, older adults should focus on quality over quantity by eating three balanced meals per day. Fill your plate with plant products, lean protein, and whole grains. Opt for small servings of healthy fat, and skip saturated fats as often as possible.


Before starting any exercise or diet regimen, always consult with a doctor. These days you can have an appointment without leaving the house. Appointments can be made in three easy steps, with same-day appointments often available. Having a virtual doctor visit is convenient, with most insurance accepted, so that all you’ll need is a copay. And even if you don’t have insurance, online doctor’s visits are still affordable.


  • The human body becomes less efficient at absorbing nutrients as we age. Make sure you’re getting enough of these vitamins.
  • Some foods pack far more nutrients than others. These are excellent choices.
  • Talk with your doctor about whether you need mineral supplements, and if so, which ones.



Senior-friendly exercise

Another weight management concern for seniors is the risk of injury during exercise. Older adults may have weaker muscles and bones as well as less flexibility and core strength. Because of this, focus on low-impact cardio exercises. Resistance workouts are also important when you’re older, because they help build muscle strength and boost your resting metabolism for extra fat-burning power.


  • Getting daily exercise is important for seniors, whether you are already fit, or just beginning to work out. There are ways to do it safely.
  • Begin your exercise routine gradually to prevent burnout or injury.
  • Getting adequate exercise of the appropriate types can lead to health improvements in seniors.


Workout at home

Seniors may want to consider creating a home workout area with just a few pieces of inexpensive equipment. Light dumbbells and kettlebells, resistance bands and a yoga mat are enough for a safe and effective exercise routine.



Get plenty of rest

Rest is also a key component of weight management. Not only is it crucial to identify when you need a break from a workout, you should also aim to get enough sleep each night. A healthy sleep pattern and “rest days” where you don’t exercise allow your body time to recover, which is crucial for seeing the results of your hard work.



Senior weight management can be challenging. However, following a healthy diet and exercise plan can make a huge difference in how you look and feel.

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