Belly fat, known scientifically as Vertical fat, can cause serious health issues such as type 2 Diabetes, Strokes, and heart disease. Especially n senior adults, belly fat can cause issues and disease.
So we’d like to help you find a healthy solution to eliminate that extra bit of belly fat.
This article will aim mainly at Exercises for losing belly fat in seniors.
Table of Contents
Belly Fat Fast Facts
As we would like to refer, visceral or Belly fat coats your internal organs and can hand heavy on your large intestine.
Belly fat increases your risk of metabolic diseases, including insulin resistance, high blood pressure, diabetes, cardiovascular diseases, fatty liver disease, and liver failure.
There has been much research on how belly fat cause metabolic disturbances already since the 1950s. However, this was never an issue until the obesity epidemic started getting up to speed,
Studies have even found more conditions related to visceral fat, such as breasts and colorectal cancers.
According to studies, individuals with a great amount of deep visceral fat or abdominal fat are three times more likely to develop dementia as they age.
- How Abdominal Fat Harms You – did you know that the fat cells from belly fat can pump out harmful chemicals? Fat is not just an energy reserve; it is an active endocrine organ producing hormones, inflammatory proteins, and fatty acids secreted into your bloodstream. Chemicals from fat cells, in turn, may affect your livers. In turn, a high body Mass Index affects your blood sugar levels and blood pressure and can become dangerous to your health.
- Gut Check – So are you harboring too much Visceral fat. Keep in mind that some fat is healthy and needed by the body. But what is too much? Let’s take some measurements. To get an idea, you can measure your waist an inch or two just above the hip bone. Women should have a waist measurement of fewer than 35 inches and men less than 40 inches. Anything above this is dangerous and far over the visceral fat you should have. Keep in mind that various things can cause belly fat besides just eating. Women may go through menopause, other conditions, diseases, and even certain body shapes, such as pear and apple, tend to store more fat in their bellies.
- How to Attach the Fat – Despite all the medications, herbal treatments, fitness equipment, and many more, there are only two basic ways to fight belly fat: Exercise and a Healthy Diet. There is no quick fix to losing belly fat, and you will need to put in a lot of work and even more determination. A healthy balanced diet with much less sugar and starches and healthy fats in minimal amounts is advised. Many online diets are healthy and help you to get a more balanced diet. However, please stay clear of quick-fix diets that completely cut out certain foods. It would be best to balance fruits, vegetables, proteins, dairy, and grains well. It is best to stay clear of processed foods and surgery foods. We will discuss further some exercise routines to help reduce belly fat. However, good cardio routines such as walking, jogging, or cycling help with your metabolic rate and will, in turn, also aid in losing fat and using up all those extra empty calories.
Exercises to Lose Belly Fat
I have added a few easy exercises for seniors to help them lose belly fat and strengthen their core.
Remember that a good cardio routine such as walking, jogging, or cycling is vital to help lose weight, improve fitness, and increase your metabolic rate.
Pelvic Lifts
The Pelvic Lift is an abdominal exercise that you can perform seated or laying down. It helps to strengthen and tone abdominal muscles. It would help to have a comfortable floor surface or mat. Lie flat on your back, with your knees bent and your arms flat next to your sides. Slowly lift your pelvis as high as possible towards the roof, and slowly come down again.
Ab Curl Ups
Less strenuous than sit-ups but still very effective. You will need a comfortable flat surface or mat. Lie flat on your back with your knees up, pointing towards the ceiling. Keep your arms and hand at your sides. With your palms against the floor, slowly lift only your shoulders off the floor. And do a few repetitions.
Hollow Out Belly
The Hollow Out belly exercise strengthens and tones deeper abdominal muscles and stretches your back. For this, you will need a comfortable foam mat or soft carpet. You will stand on your hands and knees, palms flat on the ground, your legs hip-length apart, and your hand shoulder-length apart. Now you will hollow your back, push your tummy toward the floor, and lift your back straight up until your tummy is hollow. Repeat a few times.
Light Crunches
Here are some crunches you can do on a chair, which is much easier for seniors yet still effective. You can sit upright in a chair with your hand in front of your body and your weight concentrated in your lower body. Lean back into the chair with your abdomen pulling it in until you feel a stretch and slowly return to an upright position. You can do this a few times and repeat a few sets.
To Conclude
All in all, doing stomach exercises will help to strengthen the stomach muscles and tone your stomach. However, it would be best if you had a cardio exercise to burn fat and follow a healthy diet. These three basic things are the only way to lose belly fat.
![As we get older, in time certain parts of our bodies will start to age and wrinkle. One of these parts is our arms. The skin and muscle tone in your arms may become weakened and less defined, which in the end results in what as known as flabby arms. The best exercise for flabby arms in seniors could help your prevent this, as well as to one the muscles in your arms to make them appear much less flabby. [super_featured_image] What Causes Flabby Arms in Seniors So what exactly causes our arms to become, or appear flabby? Well for most individuals its is because of fat deposits that accu,ate in that are of their arms and for others it is more just loose skin related to age. As you get older everything starts to slow down, your metabolism, your ability to move around fast, and your muscle strength. Thus, fat may accumulate and muscle weaken in the arms. As we age we are also less prone to take part in activities and to exercise, which in turn cause weakened muscles and an increase in fat ad calories that cause fat. Following a good exercise program and having a healthy diet can help to transform fat deposits in your arms and body into muscle and to lose some needed weight. Can You Tone Flabby Arms So, in turn could you actually tone and correct your older more flabby arms? Well, here is some good news. If your arms are out of shape and flabby you get most of the shape back with the right diet and exercises. However, you will need to do targeted muscle exercise that will burn fat, and in turn rather build and tone the muscle in these areas of your arms. I would suggest focusing on purring in some work with regard to arm exercises, and then slowly starting to focus on a more healthy, and balanced diet. By adding and toning the muscle sin your arms they will retain shape and look less flabby, On the other hand you will also feel better and look much better in turn. Dieting for Flabby Arms Flab in your arms can be caused by excess fat deposits, especially if you are slightly overweight, which means you will also need to improve your diet. Watch your calorie intake and never eat more than you need to to feel full. Choose high quality nutritious food with lean proteins, and fresh produce such as fruits and vegetable. Grain and wholegrains are ideal for energy especially when eating breakfast. As a senior you will want to follow a heart healthy diet in urn to take care of your health, and to keep your weight under control. A few other Tips for Flabby Arms;. [super_list] Creams and Lotions - There are some good creams and lotions on the market that will help with excess skin to firm and tone. Look for reams with Vitamin C, Elastin and Q10 in it. It makes a small difference. Creams containing Coffee, or caffeine, will likewise help to break down cellulite and fat. Collagen and Vitamins - Certain Vitamin supplements such as collagen help improve the elasticity of your skin, which in turn can make a small difference in flabby arms. Wear the Right Clothing - For the time being if you have flab, especially in the uppers arms area , try to wear tops that have longer short, or quarter length sleeves to look more flattering. [/super_list] Exercise for Flabby Armsh2> Here we have added a few of the best exercise for flabby arms, they are quite easy to perform by older adults and they are safe. You can start off slowly and increase weight and intensity levels as you progress. Lifting Weights There are different types of weight lifting exercises that will target your arm muscles, and other muscle groups in your body. Weight lifting exercises are one of the best options for flabby arms. https://youtu.be/Wa8Fk8TaXPk Triceps Dips Triceps dips are perfect to tine the back of your uppers arms, where the most stubborn flat usually rests. You will nee a chair or low stable structure on which you can place your hands. Face forward the chair behind you and place your hands fingers facing away from your flat on the chair seat Your knees need to be bent and your feet flat on the ground. Your arms down elbows up, and your bum hanging down. Now push yourself up with your arms only but do not lock your elbows, and slowly easy back into the start position again. Repeat this a few times. https://youtu.be/LVRcXDEdC5U Bicep Curls Bicep Curls are ideal for your arms and easy to do. You will need a light weight though, or you can use any object around the house with some weight, such as a tin of beans. Stand with your feet shoulder length apart, your arms elbows at your sides and turned wrist up. Hold the weights or objects in both hands and slowly lift toward your face, and slowly back down to the original position. https://youtu.be/K2Bj2bi8jd8 Push Ups Push Ups are excellent exercise for your chest and your arms. You need to do push ups the right way to get the best results and to prevent injuries. You can do the push up with your knees on the floor until you get stronger, or do standing wall push ups if needed. For a regular push up you need to be hands and knees on a soft mat or carpet. Place your hands in front of your shoulder length apart, at your chest level. Straighten your body with your legs straight behind you and your feet hip width parallel to your, holding them up on your toes. Keep your hips in line with your shoulders. Lower your body so that your elbows bend at a 90-degree angle outward and then push back to the starting position. Repeat this a few times. Side Planks Planks generally are quite a strenuous exercise, so please follow with caution. The side plank is similar to a regular plank, however done on your sides. Your will lay down in a straight line on your side, with your legs extended and stacked on top of each other. Keep the bottom elbow under your shoulder to ensure your head is fully aligned with your spine. Keep your abdominals tight and lift your hips and knees up, resting on your bottom arm/ Keep your body straight, and hold for a few seconds. https://youtu.be/9dNL_mtObGQ Scissors Scissors can help to tone and shape your arms. You will need to stand up straight with your feet slightly more than shoulder width apart. Move your arms to the side and then bring them to the front. The one hand should overlap the other, looking much similar to the letter X. Return your arms to the starting position, and repeat around 20 times. Now raise your other arm above your head and see how long your can hold it. This exercise will need to be performed on a mat. https://youtu.be/2PKLEOqpmZU Reviews: The Best](https://seniorgrade.com/wp-content/uploads/2022/06/Flabby-Arm-excercises-for-Seniors-300x141.jpg)
