Nutrition and exercise guidelines for adults over 50

Health experts highlight that hormonal changes in menopause slow metabolism and can increase abdominal fat, insulin resistance, and cardiovascular risk. They advise adjusting diet by reducing overall calories, prioritising protein (about 1.2 g per kg body weight), complex carbohydrates and at least 30 g of fiber daily, while avoiding sugary spikes.

Fitness trainers recommend simple daily habits to maintain mobility and prevent sarcopenia. Walking at least 20 minutes each day, using stairs, performing gentle stretching, and adding balance work are emphasized. Strength training three times a week, even with light loads, helps preserve muscle mass, bone density and autonomy for people aged 55‑60 and beyond.