In Canada, the prevalence of obesity has been rising for all ages including older adults. Excess weight is associated with heart disease, diabetes, and certain cancers. Obesity has been also linked to disability, and poorer quality of life. As we get older, especially if we are not physically active, we lose muscle mass and gain fat. 

So, what is the ‘ideal weight’ as we age? That is where things become a little complex. There is a phenomenon known as the “obesity paradox.”  While it is well proven that in younger individuals, obesity is linked to more disease and a shorter lifespan, in older individuals, it is not so clear. Older individuals with a little extra weight tend to do better when they succumb to certain diseases. There is much debate about what the ideal weight should be but overall, we know that obesity has many negative effects including the effect on joint health, blood sugar control and even self-esteem.

Planned weight and supervised weight loss can be beneficial. A moderate weight loss of 5-10 percent can lead to significant health benefits. Some studies have shown that even a 3 percent drop can improve blood sugar, blood pressure and inflammation.

Weight loss guidelines as we age are like when we were younger. It begins with lifestyle modifications such as diet and exercise. Portion control and calorie restriction are key parts of diet, but it is also essential to the composition of our diet, making sure to get adequate protein.

The Canadian Society for Exercise Physiology recommends muscle strengthening activities using all muscle groups two to three times per week. This will improve muscle strength, balance, and bone health. They also suggest moderate to vigorous activity for 150 minutes per week. That is only 30 minutes a day- 5 days per week. This can include walking, swimming, cycling or even pickleball. Flexibility exercises such as yoga or Pilates help to improve joint health and allows our bodies to move more freely.

Finally, we should try and limit our sedentary time to less than 8 hours and no more than 3 hours of screen time per day.

Obesity is a significant problem in today’s society- across all age groups, but it is something we can fight against even as we age. Take care of yourselves and each other.

By Steve Bond BScPhm, RPh, CDE