Fat but Fit Paradox: What It Means for Older Adults

As we get older, it often becomes more difficult to shift the extra kilos. Whilst losing weight is a legitimate health goal, maybe body mass doesn’t need the attention it so greatly receives.

Coined in the late 1990s, the Fat but Fit Paradox suggests that cardiorespiratory fitness can counteract the impact of excess weight on our overall health. That is, individuals who are overweight or obese, but physically fit, may have a lower risk of chronic disease and early death compared to those who are lean but physically inactive.

For older adults, this is particularly relevant. With age, maintaining muscle mass, balance and cardiovascular fitness becomes more important than hitting a certain number on the scale. Research from 2023 shows that physically active older adults tend to have better mobility, cognition, reduced risk of falls and improved mental health – regardless of their weight (Australian Institute of Health and Welfare, 2023). In contrast, being sedentary significantly increases the risk of cardiovascular disease, type 2 diabetes and cognitive decline (Barry et al., 2014). Additionally, some studies suggest that carrying extra weight in later life can have a protective effect against certain conditions like frailty, osteoporosis and dementia (Porter & Gaskin, 2024).

That said, healthy eating and weight management should not be ignored altogether. The goal is not to promote obesity, but rather to shift the focus towards regular movement and strength-building as key pillars for healthy ageing.

At Healthy Connections, we encourage older adults to find enjoyable ways to stay active – be it walking, strength training, dancing, or water aerobics. Fitness, not thinness, should be the primary goal. So, if you are worried about carrying a few extra kilos but are regularly active, you’re still doing your body a world of good.  

Ready to get started? Book our Exercise Starters Pack for just $125 – includes an initial assessment and two tailored sessions with our exercise professionals.

Call us today to book and take the first step toward healthy ageing!

References

Australian Institute of Health and Welfare. (2023). Physical activity across the life stages.

Barry, V. W., Baruth, M., Beets, M. W., Durstine, J. L., Liu, J., & Blair, S. N. (2014). Fitness vs. fatness on all-cause mortality: A meta-analysis. Progress in Cardiovascular Diseases, 56(4), 382-390.

Porter, J., & Gaskin, C. J. (2024). Clinical practice guidelines for older adults living with overweight and obesity: a scoping review. Clinical Nutrition Open Science, 56, 26-36.