The Dad Bod Myth: What a Healthy Body Really Looks Like After 60
This is a contributed post.
Owning your dad bod can be liberating. Walking on the beach, bare-chested and sporting Hawaiian-print boardshorts, is the height of unbothered.
Famous actors like Leonardo DiCaprio and Vince Vaughn made it cool to let it all hang out with their generous, flabby parts. Praised for their relatable physiques, these guys choose to forgo a ripped torso and hours in the gym.
Yes, some women indeed prefer a softer, rounder approach. It symbolizes all the traits of a good father, comforting and nurturing. But the line becomes blurred once you hit 60. The idea that the dad bod is unavoidable as you get older is one of the biggest myths.
If you were honest with yourself, you’ll know that tight feeling in your chest isn’t down to last night’s steak. It’s a result of disuse and your body’s physical decline.
Putting Yourself at Risk
In July last year, a personal training company surveyed its members. It found that over 60% of men above age 34 have waistlines linked to metabolic risk, a dangerous mix of conditions like heart disease and Type 2 diabetes.
Belly fat around your organs ups your risk of heart disease, chronic illness, and early death. Even men with a “normal” BMI aren’t immune. Carrying weight around your middle can double your risk of dying early.
So, how’s that dad bod working out for you now? Want to know what a healthy body looks like after 60? Read on…
The Sit-to-Stand Test
The sit-to-stand test (STS) checks how many times you can go from sitting to standing in 30 seconds.
It sounds trivial. However, the test can tell how well your body is functioning, Dr Jugdeep Dhesi, a consultant geriatrician, tells the BBC. How you do on the test can reveal hidden health issues.
For ages 60–64, the average is 14 reps for men and 12 for women. Dr Dhesi recommends staying active and mobile to improve your score.
If It’s Not Fresh, Don’t Eat It
When David Tuckfield turned 60, he decided to implement drastic lifestyle changes and lost more than 60 pounds and 20% body fat.
He says that inactivity and a diet consisting of frozen meals were his kryptonite. Now, Tuckfield sticks to whole foods and avoids snacking at all costs.
Healthy meals play an important role in maintaining bone, heart, eye, and brain health as you age. Incorporate nuts, legumes, leafy greens, cranberries, and prunes into your eating plan.
What About Managing Diabetes?
Healthy eating tips for seniors with diabetes include a balance of carbohydrates, protein, and healthy fats. Whole, nutrient-rich ingredients should be part of the equation. The best foods for diabetes meal planning are leafy greens, whole grains, fatty fish, and non-starchy vegetables. No unhealthy fats and no white bread.
Keep in mind your blood glucose levels and blood sugar management. Create healthy meals suggested by the American Diabetes Association to avoid blood sugar spikes, and use the diabetes plate method.
Healthy Body Fat Percentage
Unlike BMI, a healthy body fat percentage measures your lean mass and total weight.
A healthy body fat range for older men is 25% or less, Men’s Health explains. The American Council on Exercise recommends obesity levels to be also 25% or less.
A higher percentage on either marker brings with it all sorts of dangers, like type 2 diabetes, high blood pressure, heart disease, stroke, and sleep apnea. It’s a sordid list of baddies.
Don’t Focus on Appearance
Experts suggest tracking specific health markers instead of prioritizing how you look.
Mobility
Maintaining strong muscles is a big part of aging well and staying mobile. Tests like grip strength, balance, and walking speed can tell a lot about how independent you’ll stay long-term.
Health
The big numbers to watch are blood pressure, cholesterol, and blood sugar levels. When these stay within a healthy range, your body runs more smoothly. Try to get 150 minutes of moderate activity weekly, plus exercises for strength, balance, and flexibility.
Nutrition
Focus on lean protein, fiber, fruits, and veggies. Go easy on saturated fats, salt, and added sugar. Aim for a healthy eating plan.
Sleep
Seven to nine hours of sleep helps your body recover and keeps stress in check.
What a Healthy Body Really Looks Like
Sagging skin and a few extra pounds are part of the aging process. What’s worrying is when you put down little niggles to having a dad bod.
A healthy body after 60 is the ability to maintain your independence and overall quality of life, not weight loss and muscle mass. Adopt good habits, exercise, and get sufficient sleep. If you feel great, that’s all that matters.
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