Effective Weight Loss Strategies for Older Adults: Move More, More Often

As we age, our metabolism slows down, and it becomes increasingly difficult to maintain a healthy weight. This is especially true for older adults who may face other health challenges, such as arthritis or heart disease, that limit their ability to exercise or follow a strict diet. Obesity is a significant health issue in the older adult population, and it is associated with an increased risk of chronic diseases such as diabetes, heart disease, and cancer. Weight loss in older adults is essential to reduce the risk of these diseases, improve mobility, and enhance the overall quality of life.

However, traditional weight loss methods, such as strict diets or intense exercise regimes, may not be suitable for older adults. Therefore, researchers have been investigating the effectiveness of different weight loss strategies tailored specifically for older adults.

Clinical trial

According to a clinical trial, a "move more, more often" approach to activity promotion paired with dietary weight loss (WL) resulted in similar weight loss and less weight regain compared to traditional aerobic exercise. The study involved low-active older adults with obesity who were randomized into three groups: WL+EX(Weight loss + Aerobic Exercise), WL+SL(Weight loss + Sit less), or WL+EX+SL(Weight loss + Aerobic Exercise + Sit less).

Participants received a group-mediated behavioral WL program for six months, followed by a 12-month maintenance period. EX participants received guided walking exercise with the goal of walking 150 min/wk. SL attempted to achieve a step goal by moving frequently during the day. The primary outcome was body weight at 18 months, with secondary outcomes including weight regain from 6 to 18 months and objectively assessed physical activity and sedentary behavior at each time point.

All groups showed significant weight loss over six months with no group differences. Groups that received SL improved total activity time, and those who received EX improved moderate-to-vigorous activity time. Over the 12-month follow-up period, those who received WL+EX demonstrated greater weight regain compared to WL+SL.

The findings suggest that a "move more, more often" approach, which encourages participants to move frequently throughout the day, may be just as effective for weight loss and maintenance as traditional aerobic exercise. This approach is particularly beneficial for older adults who may find traditional exercise programs difficult to follow or who have physical limitations.

It's important to note that this study was conducted with a specific group of older adults with obesity and may not be applicable to other populations. However, the results suggest that a combination of dietary weight loss and a "move more, more often" approach to activity promotion may be an effective strategy for weight loss and maintenance in older adults with obesity.

Takeaway

The study highlights the importance of incorporating physical activity into weight loss and maintenance programs. The "move more, more often" approach can be an effective alternative to traditional aerobic exercise for those who may have difficulty following a structured exercise program. More research is needed to determine the effectiveness of this approach in other populations and to explore other potential benefits of incorporating physical activity into weight loss and maintenance programs.