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An increase in belly fat is a common complaint among aging adults. And while body fat is not automatically a cause for concern, an accumulation of abdominal fat — especially visceral fat, the type that surrounds the internal organs deep within the abdomen — can be a harbinger of potential health issues.
Too much abdominal fat “sets you up for a powerful proinflammatory state,” explains women’s health expert Pamela Peeke, MD, MPH, author of The Hunger Fix.
This inflammation, in turn, is associated with an increased risk of suppressed immunity as well as conditions like heart disease, certain cancers, insulin resistance, and dementia.
The reasons that visceral fat is more nefarious than other types of body fat — and why its dangers increase with age — are still being studied. But experts agree that movement is one of the most effective interventions.
“Exercise reduces visceral fat, even without weight loss, and more weekly activity leads to greater visceral fat loss,” says Rob Glick, Life Time senior director of group fitness programming and innovation and cocreator of Life Time’s ARORA programming.
Here are answers to some common questions about visceral fat — and how to mitigate its unwanted health effects as you age.
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Why is belly fat such a big deal?
We all have two primary kinds of abdominal fat: subcutaneous fat, located under the skin, and visceral fat, which surrounds our internal organs. Certain levels of both types of fat are important and necessary, Peeke says. Together, they help cushion vital organs and store fuel.
But too much visceral fat is associated with negative health outcomes, she notes. Visceral fat is metabolically active, so it can break down fatty acids and other hormonal substances. These are directly metabolized by the liver and released into the body, where they cause inflammation. No other type of fat, including subcutaneous fat, has the same systemwide effects.
( 2 )
How do I know if I have too much visceral fat?
Visceral fat is difficult to measure because it’s contained in the abdominal cavity under the muscles. Medical guidelines have traditionally reflected waist circumference and waist-to-hip ratio as go-to measurements. But those numbers don’t accurately distinguish between passive subcutaneous fat and active visceral fat.
A better tool might be your mirror, suggests Peeke. Is your midsection protruding and hard? Is your belly hard to grasp between your fingers? If you lie down on the floor on your back, does your abdomen stick up like a ball? “The firmer your belly fat, the more likely it is to be an indication of excessive visceral fat,” she says.
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Why does visceral fat increase with age?
Research has found that visceral fat can more than double in men and almost quadruple in women between the ages of 25 and 65. Weight gain and muscle loss are common among older adults but don’t fully account for the shift in fat distribution to the midsection.
Meanwhile, age-related declines in sex hormones seem to play a role. Low testosterone in men, and the sharp decline in estrogen and progesterone in women during the menopause transition, are associated with increased visceral fat.
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How can exercise help?
Older adults report the highest levels of sedentary behavior, says Glick. “Without regular activity, metabolism slows, insulin sensitivity declines, and fat storage shifts inward.”
Staying active with a combination of aerobic and resistance training can help slow, prevent, or even reverse the dangerous accumulation of visceral fat. Notably, even without weight loss, exercise has been shown to redistribute fat storage away from the deep abdominal cavity.
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What’s the best exercise program for losing belly fat?
The best program, regardless of your goal, is the one you will do, says Glick. Once you have the OK from your doctor, engage in physical activities that you enjoy most days of the week.
From there, he recommends that older adults do two days of resistance training, ideally using proper progressive-overload principles (through activities like weight training, with special emphasis on form and posture), and one day of high-intensity interval training.
The rest of the week, simply aim to move more throughout each day. Maybe that means taking the stairs instead of the elevator, walking your dog down the block, shopping for groceries instead of ordering grocery delivery, or adding a brief after-dinner stroll. (See “Do Post-Meal Walks Really Help Digestion?” for more.)
“Small choices add up,” Glick says. “With the right mix of strength, cardio, and daily movement, you can protect your health and stay strong for life.”
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HIIT Workout for Older Adults
High-intensity interval training (HIIT) is one of the best things someone can do for their longevity, says Rob Glick, Life Time senior director of group fitness programming and innovation and cocreator of Life Time’s ARORA programming, for adults 55 and older. The benefits are vast: “HIIT increases energy expenditure during and after workouts, improves insulin sensitivity, and mobilizes deep abdominal-fat stores, just to name a few.”
If you’re new to HIIT, don’t be intimidated. Glick offers the following beginner-friendly routine.
- Perform a dynamic warm-up with easy cardio and mobility exercises, such as shoulder rolls, hip circles, cat–cows (while seated or down on all fours), 90/90 hip stretches, calf stretches, or standing quadriceps stretches (or try the moves at “The Perfect Warm-Up.”)
- Choose a cardio modality: walking, hiking, jogging, biking, rowing, and the SkiErg are some good options.
- Perform one minute of your chosen exercise at a hard-for-you pace, followed by one minute at an easy pace. (You’ll know you’re going hard enough if conversation becomes difficult, says Glick.)
- Alternate between one minute hard and one minute easy for up to 10 rounds, for 20 total minutes.
- Cool down for five to 10 minutes at an easy pace, finishing with additional mobility exercises to help you maintain a full range of motion.
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