A ready-made diet for a week, who is over 60 years old. What can and cannot be done?
Age over 60, according to experts, is far from old age. And women agree with this, who, having crossed the 60-year mark, still shine with charm and unfading beauty. However, few at this age can boast of a chiseled silhouette and excellent health.
Those who are over 60 years old are sadly aware that the metabolism has slowed down significantly. Caring for children and grandchildren, physical labor left its imprints. And every year it becomes more and more difficult to brush aside diseases. Still, they take their toll, these years.
And yet, those over 60 are incredibly lucky - they finally have the opportunity to take care of themselves.
Who is over 60 years old - eat right!
common cause excess weight This category of people have endocrine disorders. Therefore, it is so important to be regularly observed by specialists and take appropriate tests. If the level of hormones is normal, it is much easier to cope with the accumulated kilograms. All you need to do is organize a proper nutrition system that takes into account all the nuances of this wonderful age.
A balanced diet, moderate physical activity can transform the body and improve mood. However, not every ready-made diet is a standard of nutrition. Most of them are not suitable for people over 60.
But every woman can develop her own ideal diet if you know the list of product requirements.
Basic nutritional provisions:
Nutrition should be thought out in every detail, because not only a slim body but also health and longevity. You don’t need to look back at the young and severely limit yourself in nutrition - you have already made these mistakes more than once during your youth.
Now you have become wiser and more circumspect.
Ready diet for a week
What might an indicative dietary menu look like for a category of women who are over 60 years old?
- Breakfast. boiled fish with vegetable garnish (total 350 g), green tea.
- Dinner. boiled meat, vegetable salad (total 350 g), vegetarian soup, any fruit.
- Dinner. cottage cheese and carrot casserole (300 g), kefir or yogurt (without sugar).
- Breakfast. boiled meat with buckwheat porridge (300 g), cucumber salad, green tea.
- Dinner. borsch with a spoonful of sour cream, rye bread, baked apples.
- Dinner. a glass of any fermented milk product, cottage cheese with dried fruits, herbal tea.
- Breakfast. omelet from 3 eggs with green peas, tea.
- Dinner. grilled fish with baked potatoes (350 g), vegetable salad, fruit.
- Dinner. stewed vegetables (350 g), herbal tea, fruit.
- Breakfast. boiled meatballs, tomato salad, tea.
- Dinner. vegetarian soup, fruit salad.
- Dinner. cottage cheese casserole with dried fruits (250 g), herbal tea.
- Breakfast. oatmeal, rye bread with cheese, tea with honey.
- Dinner. stewed vegetables with dietary meat (350 g), fruit.
- Dinner. meat soufflé, carrot puree (300 g total), herbal tea, fruit.
- Breakfast. rice porridge, rye bread with cheese, tea.
- Dinner. vegetable stew (250 g), boiled fish (150 g), fruit.
- Dinner. pancakes from zucchini (250 g), kefir, banana.
- Breakfast: scrambled eggs, tomato salad (300 g), a piece of cheese, tea.
- Lunch: boiled chicken (150 g), vinaigrette (250 g), fruit.
- Dinner: cottage cheese (150 g), fruit salad (250 g), herbal tea with honey.
Recipes for the week can be changed by playing the game "make your own ready-made menu".
You should be guided by the fact that the proportion of vegetables and fruits - up to 1 kg, meat and fish - 150-200 g, eggs can be every other day (as well as cheeses).
Salads should be seasoned with a spoonful of vegetable oil and lemon juice, and once a week you can treat yourself to red wine and a delicious healthy dessert.
Physical activity is a must!
Eating right, you can significantly improve the body, but you can move the body to lose weight by connecting physical activity.
They should not be exhausting and overly active - at this age, attention should be paid primarily to leisurely long walks, passing 2-3 kilometers a day.
It is quite possible to do yoga or body flex. Every morning you need to start with a charge and a cheerful mood. Any action around the house is reinforced with a fervent song or poetry reading.
Herbs - for beauty and health
Age over 60 is the time when it is necessary to use the healing power of herbs. Of course, modern pharmacology is replete with drugs, but herbs have almost no side effects are inexpensive and extremely effective.
For serious treatment, you can not do without a competent consultation of a phytotherapeutist, but you can strengthen the immune system, invigorate, calm the body on your own, brewing fragrant herbal tea every morning.
Chamomile tea enhances bile secretion, promotes healing of ulcers, reduces gas formation, has an antiseptic effect, fights stress, and copes with insomnia.
Rosehip decoction - tonic and tonic, improves immunity, fights against overweight, accelerates metabolism.
Immortelle is known for its healing effect on the gastrointestinal tract, it is used for cholecystitis, stones in gallbladder, with inflammatory diseases in the pelvis.
Milk thistle - useful for blood vessels, normalizes digestion, lowers sugar levels, removes toxins, promotes weight loss.
A beautiful body is a healthy body. After the age of 60, it is necessary to enjoy all manifestations of life, even if they are expressed by a couple of extra pounds.
The pleasure of living is the main wise realization that comes at this wonderful time.
in motivation post
Today I was at a lecture by a professor of physiotherapy, a gerontologist "Aging beautifully or Size matters" :)
The point of the lecture was how important muscle size or volume of muscle mass is during aging.
1. Notorious examples from Dr.Jeffry S. Life, a therapist who, at the age of 60, realized that he was a very bad example for his patients and, in addition to erectile dysfunction, was getting more and more health problems:
2. Here is his video (5 minutes), where he talks about how at 75 he feels better than at 40, and his relationship with sex is better than at 30 :)) Not a bad example, right?
3. For more than 25 years, this professor (Maria Fiatarone Singh) has been working on aging issues and she spoke about the most interesting results of clinical studies that prove that strength exercises- this is a panacea, this is a medicine, this is the shortest way to health, longevity and beauty.
She brought videos and photographs of elderly and not so old people who completely changed their health in better side by starting to practice. And they all said only one thing - "Why didn't I know this before? Why didn't I start doing this 20 years ago?"
Here is a graph that shows the activity, volume and strength of muscle mass: 
All this begins to decrease from about 25-30 years. After that, starting and achieving some results becomes more and more difficult every year.
4. And here is an illustrative example of how it disappears muscle(and opportunities) with age: 
5. And then we were introduced to the legend :) Raymond Moon (Ray Moon) is the oldest bodybuilder in the world.
Now he is 84 years old and he is preparing for the next bodybuilding competition. He is straight, which is important for assessing performance at this age. He is not on hormone replacement therapy and I will explain why later. 
6. The thing is that he began to study at the age of 76. After undergoing: polio, two major strokes, cardiac arrest, heart surgery, after which he had a pacemaker installed. Inflammation of the prostate, stomach cancer and this is not a complete list. He survived clinical death. And when he was put on a pacemaker, he needed to start restoring heart function. At 76, he could hardly lift a kilogram dumbbell. When he was on a drip during cancer recovery, he continued to exercise under the supervision of a doctor - he switches the drip from one hand to the other and he trains his hands in turn. Really. I saw pictures... 
7. Now he is 84 (I will repeat this five times, because I am very impressed by this :)) and he told me what his training schedule is. By the way, he began to tell this in response to the question "what diet is he on", he said that now he will tell you what his training schedule is and you yourself will understand what kind of diet :))) 
He trains for 1.5 hours in the gym - strength training with an ever-increasing load, working on hypertrophy and strength, changing training cycles, then doing hard interval cardio for 45 minutes - 1 hour. Sometimes in the pool. Before the competition for a month adds another 1 hour of training in the evening.
8. Trains SIX TIMES A WEEK!!! Split program.
He does not use pharmaceutical bodybuilding drugs due to the entire list of diseases that is given above. All 8 years he has been studying under the supervision of doctors and this very professor. The professor said that his state of health corresponds now to a 60-year-old healthy man. To which Ray added that it was clearly incomparable with him at the age of sixty, because he "was sick all the time in these years."
What other questions did you have?
He neglects stretching, but his flexibility indicators are excellent.
He does not like cardio, but he needs it for health. Although he tries to reduce it to a minimum of time, but to make it more difficult interval training for less muscle loss.
He said that his memory and sleep quality improved significantly.
I can also tell you my personal impressions: extremely talkative, charming with excellent healthy appearance a very charismatic man aged 55-60... no more. With amazing posture and plastic sports gait :)
When asked what he regrets, he answered like everyone else:
Why didn't I start 50 years earlier? Then it wouldn't be so hard as hell! But I'm happy that I was born again at 76! Some people don't have that experience. I would like to convey to everyone my discovery.
Strength exercises are subject to a person at any age. Look at Ernestine Shepard. For this female bodybuilder, age has not become a hindrance. She continues to do bodybuilding not only at 65, but at 80! Of course, in order to master such physical exercises, it is necessary to engage in heavy sports for many years. But Ernestina is an indicator that, despite the years, you can look good and train. Let's see what exercises are for beginner athletes - for women after 60 years.
Home set of exercises for women at 65 years old
To get started, you will need a small inventory:
- Comfortable sneakers without lifting;
- Sportswear;
- Karemat;
- Dumbbells 1.5 kg.
Exercise at 60 is mostly breathing. Helps to lose weight and tone muscles. Mobility helps to prevent and stop the development of osteoporosis (bone fragility), stimulates an active metabolism, saturates the body with oxygen, improves the functioning of various groups of joints (knee, hip). If you find it difficult to systematically exercise, try race walking, light jogging or swimming.
Here are some simple exercises after 65 years:
- Lie on the mat with your back, legs together, and raise your arms up. Raise your right leg while touching it with your left hand. Likewise with the left leg. Three repetitions. This is an example of an abdominal exercise.
- For the tone of the hands and chest, exercise for grandmothers with dumbbells. Stand straight with your feet in a stable position, about shoulder-width apart. Press your hands with dumbbells to your chest, and alternately do lunges with your hands at different paces. Slow interval lunges - three sets, fast - two.
- Physical exercise for the waist and arms. Take dumbbells, stand up straight. Tilt left - raise right hand and put it on the head. With a tilt to the right is similar. Do three sets in each direction.
- Starting position - sitting on a chair, hands on your knees. Bend your right knee, pull it to your chest, hold for 2-3 seconds. Same with the left knee. Try not to twist your back. Only 5-6 repetitions for each leg, over time, you can increase the number of movements. Exercise option for the abdomen.
- Starting position: lying down, hands under the head, legs together. Arching your back, pull yourself up. Spread your elbows to the sides as you inhale, bring them together in front as you exhale. Repeat these exercises for the press at 65 years old 5-10 times.
- Stand straight, feet should be shoulder-width apart, stretch your arms forward. Lean forward with arching in the lower back as you exhale, straighten up as you inhale. Useful for the back, lower back.
- Classic knee warm-up. Stand straight, legs apart slightly wider than shoulders, sit down a little, hands on kneecaps back straight. It is necessary to reduce and spread the knees at the expense of 1-2-3-4. Do three to five repetitions. After the exercise, sit down to rest for twenty seconds.
- To stretch your shoulders. Stand up straight, hands down. On the count from 1 to 4, “swim” with your hands forward. After - back. This exercise is recommended to be done at the end of the entire workout, when the muscles are already stretched and in working condition.
- Also watch the video on how to do the first workout at home for women over 60, choose the most suitable exercises for yourself and practice home physical education regularly!
If we consider group classes and workouts in the gym, then this is also great option. But be sure to contact the coach at first if you choose individual sessions on the trainers. If you want to attend group classes, then here are some great options:
- simple dances;
- yoga;
- pilates for weight loss after 60 years for a woman;
- stretching exercises;
- water aerobics and others.
Every day the range of services for mature women who want to keep fit, improve immunity and lose weight is expanding. You can easily find the option of physical exercises that will appeal to you.
What to do after exercise
To relax after class, take a position that brings you maximum comfort. Relax your arms and legs, tilt your head forward. You can listen to music in this position for a few minutes, and then take a contrast shower.
And also after training, you can prepare yourself a nutritious dessert that has a beneficial effect on slightly tired muscles. To do this, take 100 grams of cottage cheese, add a finely chopped banana to it, pour a little milk and add honey if desired (no sugar!).
After about a week, as you add a training course for women after 60 years to your life, you will feel the effect. It will be easier to wake up in the morning, you will get a little stronger, it will become easier for you to move. Keep working on yourself and be healthy!
You can dial muscle mass, even if they have reached middle age (from 40 to 60 years) or have crossed its border.
Our lab and others have repeatedly shown that in older people, muscles also grow and become stronger.
Markas Bamman, director of the Center for Exercise Medicine at the University of Alabama at Birmingham
Research Exercise dosing to retain resistance training adaptations in young and older adults., which was conducted by Bamman, men and women aged 60–70 were engaged in strength training. Muscle development in them took place at the same rate as in 40-year-olds.
But the process of muscle growth is different in young and old people.
Skeletal muscles are made up of different types of fibers. When we reach middle age, two types of changes occur to them.
Markas Bamman
Some fibers die, especially if the muscles are not loaded. exercise. Sedentary adults lose 30 to 40% of their total fibers in the muscles after reaching 80 years. The remaining fibers shrink and atrophy with age. If we exercise, the size of atrophied muscle fibers increases, but not their number.
It turns out that despite training, you will not increase the number of muscle fibers. However, the atrophied fibers will come to work and increase in size, so the muscles will still get bigger and stronger.
How to train to ensure muscle growth in middle and old age
The point is to practice regularly. Start going to the gym and create a workout plan.
To start it biochemical processes necessary to increase the strength of muscle fibers, it is worth exercising until muscle failure.
In Bamman's study, participants trained with specially designed weights so that subjects could complete 8 to 12 reps to exhaustion. After that, it was time to rest. Participants repeated each set two or three times and hit the gym three times a week.
If you have never done strength training, consult a fitness trainer or specialist.
A clear example of the fact that you can build muscle even in old age is the 73-year-old crossfitter Jacinto Bonilla, who does as much as many young people never dreamed of.
For many, old age is associated with retirement, leaving work, being removed from a turbulent social life. Many women, preparing for old age, deny themselves their former joys, stop visiting cosmetologists, hairdressers, quit training in fitness centers, etc. As a result of such a deviation from their usual lifestyle, women after 60 instantly begin to develop various diseases, chronic mood worsens, there is a feeling of weakness and fatigue.
However, there is salvation from such a deterioration in health for those over 60 years old. And this salvation does not require monetary investments, a lot of time and effort. All doctors will first of all say that in order to prevent the development of diseases, despite age, you need to move more. In the prescription, along with medicines, such "sick" will definitely include gymnastics.
The role of gymnastics
About what's charging in the schedule Everyday life should be in every person, most of the inhabitants of the civilized world have heard more than once. But not everyone took this rule into account, often there is simply not enough time for it because of the constant rush to work, to school for a child, to an anniversary with friends. And if throughout life there was no time to perform elementary exercises, then there are sixty for sure.
It is a mistake to believe that exercise for the elderly, which is introduced abruptly, in adulthood, is dangerous. If the body has not trained before, then for people over 60 at the initial stages, a more gentle program is simply selected.
Morning exercises for the elderly are recommended for a reason, because it has a lot of positive qualities. First of all, daily exercise after 60 years is the right habit that allows you to start your body in the morning. Morning exercises for the elderly lasting only 15-20 minutes allows you to get more benefit than taking daily medications for pressure, heart, headache.
Especially needed morning work-out for women who, according to statistics, lead a less mobile lifestyle than men.
Daily gymnastics has the following effects on the body:
- Starts the metabolism
- Stimulates blood circulation, blood flow even to the most "remote" organs,
- All organs and tissues, and especially the brain, are saturated with oxygen faster,
- Prevention of weight gain, obesity,
- Prevents the occurrence of various heart diseases, reduces the risk of heart attack, stroke,
- Normalizes blood pressure
- The condition of the vessels improves, their elasticity increases (due to the rapid removal of harmful cholesterol molecules),
- Muscle tone increases, joints are developed,
- The respiratory capacity of the lungs increases, etc.
Daily exercise for women over 60 can also improve complexion. Moreover, it has been proven that during physical activity, the so-called "hormones of happiness" are produced more intensively. As a result, the 60-year-old beauty will have much better mood, higher resistance to stress. Also, positive emotions slow down the process of wrinkles on the face.
A set of exercises
Morning exercises for those over 60 should include exercises that can involve different groups muscles and body systems. it is imperative to include elements for the development of a sense of space, endurance training, limb mobility, and strengthening of the spine.
You can start with the simplest, but very important - breathing. It is this exercise that will help to quickly start the adult body to work. It is performed as follows - in a standing position, you need to raise your hands up and inhale, then lower them and take a deep breath. Repeat better 15 times.
Stretch knee joints you can crouch a little, then perform the mixing and breeding of the knees. At the end, it is better to “spring” a little on your feet. True, after completing this element, it is better to take a break for a couple of minutes on a high chair.
The vestibular apparatus and posture are corrected if you press exactly against the wall and stand like that for several minutes. At this time, the shoulder blades, buttocks and heels should clearly touch the wall.
Be sure to exercise after 60 years should include walking. In small rooms, it is enough to arrange walking on the spot.
If there is an opportunity and strength, then for a 60-year-old pensioner, swimming in the pool and skiing will benefit. Also, be sure to walk every day.
If you take your health seriously and listen to the recommendations, then at the age of 65 the anniversary will be celebrated not by a sickly old woman, but by an active and healthy woman in years. This is much more pleasant than instead of joy at a holiday, thinking if it's time to take a pill for pressure, or from the heart.
Precautionary measures
Despite the obvious benefits of physical activity, there are a number of restrictions that must be observed. First of all, while playing sports, you need to observe a reasonable measure. After all, exercise for the elderly is a way to maintain health, and not to show Olympic result. You should also not arrange races with friends or with yourself - do exercises for speed, increase the number of repetitions every day, etc. It is better to refrain from power loads. In particular, it is impossible to use dumbbells without preliminary preparation of the body. Just as a sudden love for a skipping rope will not benefit.
It is important to understand that health promotion does not depend on the intensity of exercise in old age. For good health enough and sparing, but regular loads. And if you add to them healthy lifestyle life, proper nutrition, if necessary, timely examinations by a doctor, then the state of health will be better than that of most 40-year-old ladies.
