Dr. Ahmed As people age, it’s common to lose youthful energy and stamina. However, growing older does not mean one has to become a couch potato.
The Centers for Disease Control and Prevention (CDC) state that regular, moderate physical activity is beneficial for older persons of both sexes.
Even those who suffer from illnesses like arthritis, heart disease, obesity, and high blood pressure can attest to this. We will be discussing the 3 best exercises to lose belly fat after 60 in the upcoming text below.
CDC also stated that by doing exercises, one can feel good, act fast, and sleeps better. [Ref]
Exercise after 60, is it safe?
This is the first question that comes to mind when exercise is suggested to people 60 or above. However, even those who have mobility issues or chronic diseases can exercise safely if they are 60 or above.
But it is obviously better to consult your doctor before beginning any workout to find out which options are best for your health and level of activity.
You’ll then be prepared to profit directly from exercise’s enormous and well-documented advantages.
Belly fat after 60
Growing older has a lot to do with belly fat. Muscle deteriorates with age, especially if you don’t exercise. Losing muscle mass slows down the rate at which your body burns calories, which might make it harder to keep a healthy weight.
According to a recent study, in older men having a large belly is more directly related to general health issues. In women, after menopause, body fat tends to move to the belly.
The issue with belly fat is that it extends beyond the little layer of additional cushioning beneath the skin (subcutaneous fat).
Visceral fat, which is located deep inside your abdomen and surrounds your internal organs, is also a part of it.
No matter what your total weight is, having a lot of belly fat raises your risk of cardiovascular disease, cancer, premature death, type 2 diabetes, hypertension, etc.
3 Best exercises to lose belly fat after 60
There are several options available when it comes to the best workouts to lose belly fat in people over 60.
These are exercises that can help you lose extra weight while also toning the muscles under your tummy.
Although you may desire to reduce belly fat for aesthetic reasons, studies have shown that doing so can also help you live a healthier life by lowering your risk of conditions like heart disease, type 2 diabetes, and high blood pressure, to name a few.
Try the 3 workouts below to help tone your abs and target the belly area. Give yourself the prescribed number of repetitions for each exercise, then take a 60-second break.
The circuit should then be done three times. To keep comfortable, you might wish to place one of the best yoga mats underneath you.
Weighed Crunches
- Your feet should be flat on the ground as you lay on a mat.
- Hold a weighted object straight over your chest, such as a water bottle or a tin of beans.
- As you perform an upward crunch, keep your arms straight in front of you, the weight you’re using above your head, and your neck in line with your spine.
- Take a little pause here, then lower yourself gradually.
- Aim for 10–15 repetitions.
Tips
- Do not sit too straight and high.
- When performing crunches, the lower back should remain flat against the mat and not arch; if it does, lower will be the intensity of the activity.
- The neck should be parallel to the body.
Leg Raises
- Put your arms by your sides while you lie flat on your mat.
- Lift your legs upward while keeping them joined so that your feet are above your hips. Although keeping the legs straight throughout can be challenging, a slight bend in the knees is OK.
- Slowly lower your legs back to the starting position while maintaining a flat back, pausing just before your feet make contact with the floor. Proceed once more.
- Aim for 10 repetitions.
Tips
- Do not arch your back. The stress switches from your abs to your hip flexors as your lower back lifts off the floor. Therefore, abs won’t benefit much from that because they aren’t already carrying the weight.
- People very often put their hands under their hips for making the exercise easier, however, it is better without it.
- Do not flex your neck. It is better to place your head flat on the ground.
- The slower, the better. Do not swing your legs fast.
Russian twists
- Place your feet flat on the ground, knees bent. Lie on your mat.
- Lift your feet and body off the ground, then prop yourself up on your glutes.
- While maintaining your elbows close to your body, hold a weight with both hands in front of your chest.
- While moving your torso and weight from side to side, keep your legs still and your toes pointed forward.
- 10 repetitions on each side are the goal.
Tips
- It is better to perform this exercise at a slow pace.
- Maintain an angle of 45 degrees between your thighs and upper body.
- Do not hunch your back. You won’t achieve the desired outcomes if you perform Russian twists while hunching or slouching. As when you arch your back, you actually limit your range of motion and your effort will be ineffective.
- Breathe properly.
Benefits of These Exercises
Boosts Immunity:
Moderate exercise is associated with a decreased risk of acute respiratory illnesses and fewer sick days from work.
These exercises have a protective impact against a variety of chronic diseases, such as hypertension, diabetes, obesity, and a number of cancers and diabetes-related conditions.
Prevents Bone Loss:
Bone Loss is prevented. As people age, their bone density declines, especially with post-menopausal women losing up to 2% of their bone density annually.
These exercises can stop this loss and even increase bone density. Fewer fractures result from stronger bones, which can help improve balance.
Reduce the risks of falls:
These exercises can help senior citizens maintain their independence for longer by lowering their risk of falls and accidents.
Enhance mood:
Help enhance mood as exercise makes us feel better. It can lessen the symptoms of anxiety and sadness, promote relaxation, and foster a general sense of health.
Slow aging:
These exercises can even slow cognitive aging. According to one study, people over 60 who exercise for 30 minutes each day have fewer biomarkers for Alzheimer’s disease.
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