The prevalence of obesity among adults 60 and older is significant. According to the Centers for Disease Control and Prevention, 39% of adults 60 and over met the criteria for obesity over a two-year period between August 2021 and August 2023.

The National Council on Aging notes the importance of maintaining a healthy weight as you age.

Seniors who qualify as obese, which occurs when a person’s body accumulates and stores excessive amounts of body fat, carry a higher risk of chronic diseases like type 2 diabetes, heart disease, and certain types of cancer.

The NCOA also notes that excess body weight puts a strain on the joints, increasing the risk for osteoarthritis and making daily movements more difficult.

People with obesity also are more likely to develop asthma and sleep apnea.

Seniors diagnosed with obesity are urged to seek safe and healthy ways to lose weight. Fad diets and other means to quick weight loss can be dangerous, but the NCOA notes simple lifestyle changes and healthy habits can help seniors safely lose weight.

● Consume nutrient-dense foods. Lean proteins, whole grains, fruits, and vegetables offer plenty of vitamins, minerals and fiber but tend to be low in calories.

That makes them ideal options for people looking to lose weight, as they contribute to feelings of fullness without consuming a lot of calories.

● Incorporate physical activity into your daily routine. Exercise can pose problems for older adults who qualify as obese.

The joint issues that can affect older adults with obesity can make traditional exercise regimens that incorporate strength training and moderate to vigorous aerobic activity very difficult, and maybe even dangerous.

But the NCOA notes that exercise need not be intense to be effective.

Walking is a great physical activity for older adults. Swimming also is excellent, as it provides a full-body workout that’s easy on the joints.

Seniors are urged to speak with their physicians about physical activities they can handle.

● Don’t sleep on sleep. Sleep can be an effective ally for seniors looking to lose weight.

The NCOA notes that seven to nine hours of sleep per night helps support a healthy metabolism and regulate hunger.

Seniors who have trouble falling asleep at night can try various strategies, from avoiding caffeine from the afternoon on to avoiding screens after dinner, to prepare their bodies to get better rest at night.

● Work to combat stress. The NCOA reports that stress is a contributor to weight gain. And stress and disorders linked to it are perhaps more common among adults 60 and over than people realize.

In fact, according to the Anxiety and Depression Association of America, anxiety disorders, which are a notable source of ongoing stress, are the most widespread mental health condition among older adults.

Sufficient sleep, meditation and deep breathing exercises can help seniors combat stress, and that in turn may help older adults avoid excess weight gain.