OBSTACLE 4: AGE & WEIGHT

“I’M TOO OLD!” OR “I WEIGH TOO MUCH!”

No one is too old or weighs too

much to get and maintain good

health. There’s always

something you can do for

better exercise and nutrition,

whether you’re 8 or 80—or 150

to 350 pounds.

You can get and maintain good

health at any age and weight.

COMPLICATING FACTORS

Often, when someone begins the

good health journey at an older

age or a higher weight, they have

one or more complicating medical

conditions, like diabetes,

hypertension, or a nagging injury.

Please, visit your doctor before

beginning any exercise or

nutrition program. Likely your

doctor will say that exercise and a

better diet will help you, but let

the doc decide and guide your next

steps.

EXERCISE AND AGE

By 2030, it’s estimated that 1 in every 5

Americans will be age 65 and older (Centers

for Disease Control and Prevention, 2009).

Exercise and nutrition can help with the

aging process.

• Weight resistance training can help stop

lean muscle mass loss after the age of 25

in addition to maintaining bone mass.

• Exercise can help improve balance and

coordination.

• Participating in physical activity also

helps prevent cognitive impairment and

improves sleep

EXERCISE AND WEIGHT

Obesity is an epidemic. Adult obesity rates

have doubled since 1980, contributing to more

than 20 chronic diseases (ACE Manual).

Always talk to your doctor before beginning any exercise program.

• Overweight and obese adults (not

medically supervised) should aim for

between150 and 225 minutes of moderate

intensity physical activity per week

(ACSM, 2009).

• Heavy adults should start with exercise 2-3

times per week, upping it to 5-6 times per

week over time.

WHAT KIND OF EXERCISE?

No matter your age or weight, every workout program should have a combination of:

Always talk to your doctor before beginning any exercise program.

• Cardiovascular exercise (walking, running, elliptical)

• Weight resistance training (dumbells, bands, kettlebells).

• Stretching

HOW OFTEN ANDHOW MUCH?

Starting slow is the best approach. It allows you to gradually work your way into exercise, get comfortable with the movements, and helps prevent injury.

Always talk to your doctor before beginning any exercise program.

• Start out exercising 2-3 times per week.

• Start at low intensity—you should be able to easily talk through the workout.

• Stay hydrated with water during your workout.