What Is the Optimal Body Fat Percentage for a 50 Year Old Woman?

Photo Credit Barry Austin/Digital Vision/Getty Images

As a 50 year old woman you need to understand what your body fat percentage is in order to determine if you are on the right track or need to make some lifestyle changes. As you go through menopause, your metabolism slows and you may begin to gain weight. If your body fat percentage is too high, you may face health problems such as diabetes, heart disease, stroke or sleep apnea.

As a 50 year old woman you need to understand what your body fat percentage is in order to determine if you are on the right track or need to make some lifestyle changes. As you go through menopause, your metabolism slows and you may begin to gain weight. If your body fat percentage is too high, you may face health problems such as diabetes, heart disease, stroke or sleep apnea.

Body Fat and Aging

Your body is made up of fat, lean muscle, bones, water and organs. Essential fat is necessary on your body to help your body function. However, stored fat is made up of adipose tissue used for energy but can also be a health problem in high amounts. As you gain weight, your body may store fat as "belly fat" around your internal organs. This belly fat puts you at risk of a variety of obesity-related health conditions. As you age the distribution of your body composition will begin to be altered. The National Institutes of Health explains that as you age your fat tissue may increase and your lean mass and bone mass may decrease.

Body Fat Percentage

The American College of Sports Medicine suggests that the optimal body fat percentage is between 21.6 percent and 25.6 percent for you as a 50 year old woman. The average body fat percentage for 50 year old women is between 30.1 and 33.4, which is considered overweight. A body fat percentage above 32 percent is considered to be obese. Even if your weight is within a normal range, you may have a high percentage of body fat, due to a lack of exercise or yo-yo dieting, which reduces muscle mass with each cycle of losing and regaining weight.

Measuring Your Fat

You can have your body fat measured to determine if you fall into the optimal range. Have your body fat tested in a clinical setting using methods such as the hydrodensitometry, which is an underwater weighing device. The dual energy X-ray absorptiometry is also recommended and uses an full body scan to determine your body fat and muscle mass, along with bone density. Skin fold tests can be done at most gyms, but are not always accurate.

Maintaining a Healthy Level

Maintaining a healthy body fat or reaching an optimal body fat percentage can be done by adding exercise to your lifestyle. Cardio training will help to melt fat and burn calories. Choose activities like running, hiking, swimming or dancing that involve the entire body. Strength training is essential because as you continue to age, you want to keep the lean muscle mass you have. Weight training two to three days a week will help you keep your muscle and burn calories to lower your body fat. Because fat is lost over your entire body, losing weight also reduces belly fat and decreases your risk of developing health conditions such as diabetes and heart disease.

SOURCE: Livestrong.com

Fit Beyond 50: Ten Inspirational Male Role Models Part 5

Living “fit” is common among the young.

But what about the “young at heart”?

The ideal for society is youth, marriage and family, then age and death. The myth that you start dying as soon as you’re born gives the majority of society a reason to give up their journey for youth as soon as they get married. But, as you’ll see below, there’s a growing trend to debunk that myth.

I dare you to compare your feats to the feats these Greats accomplish each day:

9. Dr. Jeffry Life

Age: 73
Accomplishment: Uses hormone therapy to stay young through Cenegenics.

Dr. Life’s Life:
For Dr. Life, life consists of hormone replacement therapy in addition to his daily regimen of a healthy diet and strenuous exercise. At 73 years old, he’s the proud owner of a 30-year old body.

10. Mark Sissons

Age: 58
Accomplishment: Super active, super clean eating health leader in the nutritional supplement field.

What’s the Scoop:
Mark Sisson is a remarkable 58 year old inspiration for those of us seeking to live a fitness lifestyle. With the right tools and mindset, he achieves his fitness goals. Everyday Mark enjoys a giant salad from a 6 quart Tupperware and firmly believes in a healthy, balanced lifestyle. He eats clean and exercises 5-6 days a week and sleeps 7 hours a night. At 58, he loves snowboarding and runs a nutritional supplement business.

Are you as healthy as this 58 year old?

Bonus:Readers Submissions

11. Mark Capurso

Age: 50

What’s the Scoop:

Mark turns 51 next month. He has been working out consistently since college–a combination of weight training, mountain biking and hiking. Diet regime – 5 small meals a day with an emphasis on lean protein. He is an Art Director and Landscape Photographer in Phoenix, AZ. And single!

There you have it in black and white…and full living color…living a healthy life doesn’t stop after 50…it only gets more intense. Where will your body be at age 50? Slumped down on the couch waiting for the end? Or zigging and zagging to escape it?

Fit Beyond 50: Ten Inspirational Male Role Models Part 4

Living “fit” is common among the young.

But what about the “young at heart”?

The ideal for society is youth, marriage and family, then age and death. The myth that you start dying as soon as you’re born gives the majority of society a reason to give up their journey for youth as soon as they get married. But, as you’ll see below, there’s a growing trend to debunk that myth.

I dare you to compare your feats to the feats these Greats accomplish each day:

7. Chuck Norris

Age:  72
Accomplishment: Spokesman for Total Gym, martial artist and all around badass.

Total Gym:
As the endorser for Total Gym, at 72, he’s now been a USER of the Total Gym for  34 years.  While his workout is varied, he spends 15 minutes on it every other day and will incorporate the treadmill or elliptical for 30 mins on those days. Other days, you can find him doing martial arts or swimming.

8. Herschel Walker

Age: 50
Accomplishment: At 50, he’s still an active MMA fighter.

His Gig:
Few people outside of the MMA arena know that Herschel Walker, a former football great, is now a 50 year old MMA fighter. He still trains daily with a routine that consists of a grueling 3500 sit ups, 150 pushups and 8-mile runs!

At your age, how do you compare?

SOURCE: bodyhack

Fit Beyond 50: Ten Inspirational Male Role Models Part 3

Living “fit” is common among the young.

But what about the “young at heart”?

The ideal for society is youth, marriage and family, then age and death. The myth that you start dying as soon as you’re born gives the majority of society a reason to give up their journey for youth as soon as they get married. But, as you’ll see below, there’s a growing trend to debunk that myth.

I dare you to compare your feats to the feats these Greats accomplish each day:

5. Charles Eugster

Age: 92
Accomplishment: He’s a 92 year old bodybuilder.

Not Looking for Youth:
“We’re told that old age is a continuous state of decline, and that  we should stop working, slow down and prepare to die. I disagree. To me, a 65-year-old is young. I turn 92 this year. It is a frightening prospect – the law of averages is against me, and, yes, one day something will happen and that will be it. But until that day comes, I’m going to carry on working on my abs,” Charles told The Guardian. An inspirational story from a then 91-year old bodybuilder.

92 and looking great! What will you look like at that age?

6. Herbie Bowen

Age: 60
Accomplishment: Every day, he does 700 push ups, 10 sets of pull ups, and 10 sets of dips.

Just Like You:
Herbie is an average guy…just like you. He lives to workout and that’s what he does. Every. Day. 700. Push. Ups.

Can you do it?

SOURCE: bodyhack

Fit Beyond 50: Ten Inspirational Male Role Models Part 2

Living “fit” is common among the young.

But what about the “young at heart”?

The ideal for society is youth, marriage and family, then age and death. The myth that you start dying as soon as you’re born gives the majority of society a reason to give up their journey for youth as soon as they get married. But, as you’ll see below, there’s a growing trend to debunk that myth.

I dare you to compare your feats to the feats these Greats accomplish each day:

3. Marco Olmo

Age: 64
Accomplishment: At 58 years old, won the Ultra-Trail du Mont Blanc, known as the toughest marathon race in the world.

Persistence:
It took Marco 30 years to win his first big race. But, in 2006, at 58 years old, Marco took the Grand Prize. He won the Ultra-Trail du Mont Blanc…the toughest marathon race in the world. His Kilamanjaro came when he won it for the second time in 2007.

Would you persist at a sport that if you knew it would take 30 years to ace it?

4. Tony Horton

Age:  54
Accomplishment: Tony’s the creator of the tremendous P90X fitness system.

A Way of Life:
Tony’s love of fitness helped him evolve from aspirations to become an actor to becoming one of today’s top fitness trainers. He may be hitting his mid 50’s but he’s just getting warmed up. As a trainer to the stars, Tony show no signs of slowing down just because time (and society) says he should.

What will you be doing at 54?

SOURCE: bodyhack

Fit Beyond 50: Ten Inspirational Male Role Models Part 1

Living “fit” is common among the young.

But what about the “young at heart”?

The ideal for society is youth, marriage and family, then age and death. The myth that you start dying as soon as you’re born gives the majority of society a reason to give up their journey for youth as soon as they get married. But, as you’ll see below, there’s a growing trend to debunk that myth.

I dare you to compare your feats to the feats these Greats accomplish each day:

1. Larry Macon

Age: 67
Accomplishment: Ran his 113th marathon in one year and was placed in the Guinness Book of World Records at age 67.

Why he runs:
He doesn’t run to win. He runs to live. His pace is slower than others and he likes it that way. He gets to meet new people and socialize. And that’s what life is about for this full-time trial attorney
from San Antonio, who will do anything to make it to a race. Larry often runs 2-3 marathons in one weekend!

When’s the last time you ran more than one marathon at a time?

2. Don Wildman

Age:  79
Accomplishment: At age 75 was declared the “World’s Healthiest 75 Year Old”

Tough as Nails:
Instead of retiring from life when the founder of the now “Bally Fitness Club” retired from his profession, he continued his fitness quest: working out daily. His workouts aren’t just any workouts, though. You may find him in his home gym doing 3-hour all body workouts and then hitting the bike trails. Or you may find him surfing near his home.

Can you hang ten with this Phenom?

Source: Bodyhack

Is Your Loved One Eating Enough of the Right Foods?

Eat well; stay healthy. It sounds so simple, but we all know that eating right is a challenge.

In older adults, nutrition often becomes an even bigger challenge: specifically, older adults often don’t get enough of the right kinds of nutrients.

There are 3.7 million malnourished seniors in America today, according to the American Academy of Family Physicians.

Seniors need plenty of vegetables, fruits, whole grains, and liquids to stay healthy. Not getting enough of these foods, or not getting enough calories, can lead to health problems. If you’re a caregiver to an older adult, be watchful for the symptoms of malnutrition, which include: lightheadedness, weight loss, lethargy, and disorientation.

Here are the common causes of poor nutrition in seniors, along with some practical tips to combat them:

• Side effects of medication. Some medications or combinations of medications can reduce appetite, cause nausea, or even make food taste strange. Talk to your loved one’s doctor to find out if medication may be the cause of the nutrition problem. If it is, ask about the possibility of switching medications.
• Decrease in the sensitivity of the senses. An unfortunate side effect of aging is that it tends to cause a decline in the senses of taste and smell. To make meals more appealing, try amping up foods’ flavors with spices  like dill, thyme, rosemary, and oregano.   They can add lots of flavor without the calories associated with sauces.
• Poor dental health. Nobody would want to eat with painful teeth, or ill-fitting dentures. Ask your loved one if chewing is painful. If it is, schedule a visit to the dentist.
• Forgetfulness. Memory problems can mean that your loved one simply forgets to eat. To battle this problem, plan to eat at  times when someone can join them for a meal.  If you can’t be available, make a call to remind them and comment on specific foods in the refrigerator or freezer they would enjoy.  
• Snacks!  If your parent has lots of high-calorie snacks readily available, they can easily reach for them rather than get up and fix a meal.  Work to limit the amount of snacks around the house and make sure they are rich in nutrients  like nuts, fruits, and ice cream.
• Lack of transportation. The grocery store parking lot is enough to make anyone want to put off shopping. If your loved one has to drive to the store, navigate through traffic, and then park far away from the door, she might avoid the store entirely. To remedy this problem, make grocery shopping a weekly bonding event: Go pick her up, and shop together. You’ll both enjoy spending time together, and as an added bonus, you can check on what she’s putting her her cart to make sure she’s getting a balanced diet.  If you can’t go shopping together, take advantage of the delivery services many stores offer to older adults.  You can work on the shopping list together and make the arrangements for your parent.
• Depression. Many elderly people suffer from depression. Feeling down or depressed can diminish your loved one’s appetite and take the focus off of taking care of himself. If you suspect that your loved one is suffering from depression, talk to your doctor about treatment options. In the meantime, fight both the depression and the nutrition problem by making eating a family event. Take your loved one out to dinner, invite her over for family meals, and bring her leftovers. Having other people around might brighten her day and encourage her to eat.

These are all good techniques for encouraging your loved one to eat. But malnutrition is a serious problem. You might not be located close enough to your loved one to implement these techniques. Or, you may find that your hard work isn’t enough to get your loved one eating properly.

SOURCE: Grisworld

Another Reward for Living Longer: Sleep Well

You got it: better sleep may actually be one of the secret benefits of living longer and living healthier. A study in the May 1 issue of the journal Sleep indicates that sleep factors big time into one’s quality of life and longevity. This is an important study because it’s the first to look at sleep issues in a large sample of exceptionally old adults-including 3,927 who were between 90 and 99 years of age and 2,800 people who had reached the century mark!

Some of the finer details and findings of this latest study, which took place among China’s elderly population, were:

• 65 percent of the sample reported that their sleep quality was good or very good, and the weighted average daily sleep time was about 7.5 hours including naps.
• The oldest adults aged 100 and above were 70 percent more likely to report good sleep quality than younger participants aged 65 to 79, after controlling for variables such as demographic characteristics, socioeconomic status and health conditions.
• Men were 23 percent more likely than women to report sleeping well.
• Health problems were associated with worse sleep quality.
• The odds of reporting good sleep quality also were lower in people who often felt anxious, had at least one chronic disease or struggled with everyday tasks.
• 84 percent more likely to report sleeping well if they had adequate medical services, and they were 56 percent more likely to report good sleep quality if their family was in good economic condition.

There’s no question that health conditions, which often develop the older we get, can cut into the quality of sleep. And there’s also no doubt that access to quality medical care, and having enough money to live (less stress!) factors into sleep quality. I wonder if older adults reportedly slept better than their younger counterparts because they were better at handling stress? (It’s been reported that the wisdom of age bears the wisdom of knowing how to cope with stress.)

Because China’s has a population of more than 1.3 billion people, which includes the largest elderly population in the world, it’s the perfect testing ground for studying healthy longevity. According to the World Bank, China has nearly 40.5 million people who are 75 years of age and older – another reason why observing how this population sleeps can result in some valuable findings.

So would these findings translate equally in a country like the USA? Most likely, yes. Sleep is a universal experience and a universally necessary ingredient to life. We may live with a different set of risks when it comes to disease, health conditions, and whether or not we will see “100″ on a birthday cake, but we all could benefit the same from getting a good night’s rest on a first birthday, tenth, or one-hundredth.

Studies like this one highlight the value sleep even when health conditions come into play. I’d love to see a similar study that asks (and answers) the “reverse” question: Does the quality of sleep later in life have an impact on the prognosis of age-related disease and illness?

The answer, I believe, is likely to be a resounding yes.

SOURCE: WebMD

Light Exercises Boosts Brain Intelligence in Elderly People

The benefits of regular exercise not only provides freshness to the body and increase endurance. Exercise also gives a magical effect for brain health. It provides protection against brain shrinkage associated with the sharpness of memory and thinking ability. It shows the benefits of exercise for the brain.

A research conducted by a team of researchers in Scotland, studied the productivity of the brain in 638 people born in 1936. Practically their current age is 76 years old. At the age of 73 years, the study participants underwent MRI brain scans, they were also asked to provide details of their usual physical activities, including exercising.

During three years of observation, those who exercise regularly are shown to have a smaller brain shrinkage compared with those who never exercise at all.

“These people in their 70s do exercise regularly. Walk several times a week. Their study results showed very little shrinkage, and other signs of aging brain are also small,” said Alan Gow, researchers from the University of Edinburgh.

Gow also stated that these findings are also a recommendation. “This study shows that regular exercise in old age is very important to protect the brain as we age,” said Gow.

Not only walking, you can also incorporate physical exercise such as stretching and cycling, to benefit brain function.

Previous research has also said that in elderly people, the brain region linked with memory is prone to shrinkage. Part of the brain, the hippocampus, will grow back after physical activity. This development will also improve memory function.

SOURCE: MedicMagic

Healthy Hydration For The Elderly: The Need-2-Know On H2O

Water. We take it for granted because it literally falls from the sky, but it’s actually the most important nutrient for the body. Even a healthy adult can only last three to five days without water, while the time span for survival without food is substantially longer. Water covers 70% of the Earth’s surface and makes up 70-80% of our bodies — even our bones are over 20% water! “Water, water everywhere…” but sadly, dehydration in the elderly is very common and very dangerous.

This post on the Griswold Blog will discuss the importance of water, an important finding regarding elderly hydration and, most importantly, it’ll give you the hints to help your loved one stay hydrated.

TO THIRST…

Water lubricates joints, regulates temperature and moistens the lungs for effective breathing. These processes are compromised when the body is dehydrated, leading to arthritis, sore muscles, heavy breathing and higher body temperatures. And over time, lack of water causes loss of muscle tone, weight gain, slow metabolism, increased toxicity and even organ failure. These are dangerous issues for everyone, but they pose greater risk for an elderly person.

…OR NOT TO THIRST 

A 2007 Australian study found that older adults don’t drink enough water and become dehydrated during heat waves, proposing that their brains and bodies don’t properly coordinate thirst signals. While the researchers aren’t sure whether the body is ineffectively sending these signals — due to weakened stomach muscles, reduced throat sensitivity or diminished kidney function — or whether the brain is ineffectively interpreting them. Regardless of the causes, this finding is important because it puts elderly hydration at the forefront of senior health. 

There should be no question when it comes to quenching your loved one’s thirst, even if the sensory signals aren’t indicating thirst. So here are some tips to help your loved one stay hydrated this summer:

THE HYDRATION HINTS

1. Signals

Remind your loved one of the signs of inadequate fluid intake — dry mouth, headache, light-headedness, little or no urination and constipation. Also, inform them that these signals may not be as acute as they are in a younger person, so they should be extra vigilant. 

2. Sip

Encourage him or her to sip on water throughout the day, even when the thirst signals aren’t firing.

3. Substitutes

While water is the best fluid to ensure proper hydration, other fluids are also effective. These include milk, tea, soup, fruit juice and sports drinks. However, keep in mind that beverages with caffeine or alcohol can increase fluid output and hinder hydration.

4. Shade

An easy way to determine hydration level is to observe the shade of urine. Fluid intake is probably adequate when the urine is colorless or slightly yellow. If your loved one’s urine is dark yellow, however, this most likely means dehydration has set in. Help him or her hydrate immediately.

5. Scale

The minimum amount of water each person needs depends on body weight. A good estimate is an ounce of water for every two pounds of body weight — although the recommended “eight glasses a day” is a pretty good benchmark as well.

Remember, some water consumption does come from food. So if your loved one has problems with liquids, encourage foods with high water content. Raw fruits and vegetables are healthy hydration foods, but particularly:

• Leafy greens, especially iceberg lettuce — although it doesn’t have the fiber and nutrients of darker leafy greens
• Tomatoes
• Melons, especially watermelon
• Broccoli
• Grapefruit

SOURCE: Grisworld

The Basic Activities of Healthy Aging

Aging is not something frightening or worrying. However, not all people can think that way. Most people are even terrified of aging. It is because they know that aging will make their look become less attractive and thus, they are worried. Aging is normal condition which should be faced by adults. However, not all adults can go through a healthy process of aging. In fact, a healthy aging process is very fundamental. If you want to know how to have such kind of aging process, you are highly recommended to carry on reading.

There are some basic activities that are good for adults to avoid anxiety and nervousness facing their aging. The first activity is doing workouts or exercises. Workouts can keep the body healthy and avoid early aging. Workouts are not only good for body and skin but also good for psychological matters. The second activity is relaxation. Healthy aging is very determined by healthy mind. Therefore, relaxation is a good base to build healthy and positive mind. If adults have positive and healthy mind, automatically they will avoid any anxiety and nervousness to face aging along with their ages. The third activity is developing hobbies or fun activities daily. Doing hobby like gardening, knitting, fishing, reading, or writing is good way to enhance positive mental development in the elder ages. Besides, doing hobby can help adults to forget about their anxiety of growing old. Hobbies can also become advanced strategies to transfer the energy of both cognitive and motor to prevent unhealthy aging. The fourth activity is having community. Community which involves elder people with the same age range can really help them to share anything they feel about aging and growing old. Having this kind of community will give them opportunity to leave away their anxiety of being old. It can build positive mind and belief to block the negative anxiety of growing old day by day.

Going through healthy aging process is very required for adults. The healthy process of aging will keep them happy and proud. They will not have negative thought about how growing old should be. Besides, it can help them to prevent any anxiety and worry about being old.

SOURCE: Healthy Life

Memory Improvement Tips For Seniors: Nutrition

Maintaining your memory depends in no small part on staying strong and healthy. In our last post, we talked a little bit about the impact that regular exercise can have on improving and maintaining memory function. In this post, we will take a closer look at how a healthy diet can do the same.

As we grow older, our bodies undergo a number of physical changes that, left unchecked, can dramatically affect our mental functions. Nutritional absorption rates, for example, naturally decline with age. This can result in vital deficiencies in vitamin B12, which protects neurons and promotes healthy brain function. Avoiding (or quitting) smoking and drinking can greatly reduce the risk of B12 deficiencies as well as many other memory-loss risk factors.

Numerous studies indicate that foods rich in omega-3 fats (such as salmon, tuna, trout, walnuts and flaxseed) have a significant positive impact on memory and brain function. What’s more, the antioxidants found in abundance in fresh produce literally keep your brain cells from “rusting.”

In addition to eating healthy, hydration is also important. Older adults are significantly more susceptible to dehydration, which can result in confusion, drowsiness, memory loss and other symptoms that look like dementia.

SOURCE: Grisworld

Mom’s Losing Weight- How Worried Should You Be?

You walk into your mother’s house, excited to see her for the first time in months. As you give her a hug, you notice that her shoulders feel thin. You step back and see that her clothes are baggy, her wedding ring loose. For the first time, your mother looks frail. Should you worry, or is senior weight loss a natural part of getting older?

At some point in their lives, most people are concerned about gaining too much weight. But older adults have to watch the scale for the opposite reason. Unintentional weight loss in the elderly is common and it can be dangerous.

Warning Signs

Unintentional weight loss in seniors can be due to a number of various factors. At times it can be related to mental states such as depression or stress, other unintentional weight loss could be due to physical factors like illness or nutrition.

Here are some common causes of unintentional weight loss:

Depression: Is there anything in your mom’s life that could be making her feel down? Depression and weight loss are often linked together. Things like the loss of mobility or the deaths of good friends commonly make older adults depressed. And at any age, depression is often associated with sudden weight loss.

Constipation: Is your mother on any medications that can cause constipation? Is she getting enough fiber and fluids in her diet? Constipation can cause unintentional weight loss.

Poor Diet: The loss of smell and taste is a normal part of the aging process, but sometimes, it can cause an unintended loss in weight. Tooth pain or poorly fitting dentures could also be contributing factors if your aging senior experiences discomfort when eating. If your mother has limited mobility this could cause her to lose interest in cooking, in turn resulting in weight loss. Consider looking into homemaking home care services that can aid your loved ones with cooking and meal planning.

Loss of appetite: A sudden, unexplained loss of appetite is a cause for concern. Disease or illness could be the cause of a dwindled appetite, so make sure that regular check-ups and doctor’s appointments are priorities.

When to Worry

Most experts define unintentional weight loss as when a person loses between 5 and 10 percent of their body weight over a year or less. (This corresponds to a 125 pound person losing 6 pounds or more.) If your mom is over this limit, or if you’re concerned about her weight loss, schedule a doctor’s appointment to rule out serious conditions and find out the best way for her to maintain a healthy weight.

In the meantime, it’s a good idea for your loved one to start tracking her weight and food intake. She should weigh herself twice a week and write down the number. She should also keep a “food diary” in which she jots down everything she eats. This information will help the physician determine the cause of the weight loss and find the best treatment to keep her happy and healthy for many years to come.

SOURCE: Grisworld