Senior Fitness: 4 Tips for Staying Healthy and Losing Weight Safely

Senior Fitness: 4 Tips for Staying Healthy and Losing Weight Safely


By Brad Krause

Our bodies change dramatically with each passing decade. One of the biggest challenges for many mature adults is the extra pounds that start collecting around the belly, thighs, or other problem areas. This is particularly problematic because obesity will only exacerbate other health issues. It’s important to maintain a healthy weight as a senior, and if you have a few extra pounds, it’s equally important to lose weight safely. Here are four tips from Lifting The Dream for seniors looking to get healthier.

older man with white bear running with headphones and a beanie
Photo Courtesy of Barbara Olsen on Pexels

Drink Enough Water

Drinking enough water is important for all of us, regardless of age. However, as we get older, hydration becomes even more important. For one, it’s a pillar of losing weight, because it keeps your body from holding onto salt (which bloats you) and ensures your organs are able to run smoothly. Even if you’re not a fan of downing glass after glass of water, there are easy ways to keep yourself hydrated every day.

Eat Nutritiously

Another thing that changes with age is your metabolism, since it slows down. You can “trick” your metabolism into burning calories more continuously by eating small meals more frequently instead of a few large meals. You also need to ensure you’re focused on the nutritional content of the food you eat and how many calories you’re taking in. The more whole foods you can eat—those that aren’t processed—the better. Consider adding more vitamins and minerals into your diet as well as keeping a few easy nutritious recipes in your back pocket.

Work on Muscle Strength

Older man in orange shirt lifting dumbbells
Photo Courtesy of Anna Shvets on Pexels

It may sound intimidating, but strength training needs to be an important part of any senior’s workout routine. In your younger days, you may have been able to get away with just doing cardiovascular exercises, but as a senior, a lack of strength training results in your metabolism slowing down and your muscles not being able to support everyday activities of living. You can start gradually with a couple of dumbbell exercises and ease into more difficult (yet senior-friendly) routines, like yoga.

Make Your Exercise Social

It’s easier to stay motivated when there are people around you supporting you and holding you accountable. Seniors who are renters can often take advantage of fitness centers provided by their apartment complex. This could also mean attending group classes at your local senior center or making exercise a family affair with your children, grandchildren and other loved ones.


When it comes to losing weight and becoming healthier as a senior, many of the rules you lived by when you were younger still apply. The only difference is that you need to look at it through a slightly different lens, because your priorities will be different, and some of the logistics may be as well. Although you need to be careful, there is no reason why you shouldn’t stay physically active in your golden years.

person lifting a kettlebell and wearing flower wrist wraps
LTD Petal to the Metal Wrist Wraps Featured Above

Regardless of age or your weightlifting level, wearing the proper workout attire is always a good idea for keeping safe and progressing during your fitness journey. Be sure to explore more lifting gear from Lifting The Dream or contact us for more information!

What advice has been most helpful for staying healthy and fit on your fitness journey?

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