Bone & Muscle Health: Preventing Falls & Fragility in Seniors
Most people reach their peak bone density around the age of 30, after which bone mass gradually declines. This makes strong bones and muscles essential for reducing fall risks and injuries in seniors. With falls being one of the biggest reasons seniors lose their independence, it’s crucial for seniors to prioritize their bones and muscle health.
Fortunately, seniors in Lewisburg–and everywhere–can take proactive steps to maintain strength, prevent falls, and stay safe.
Actionable Tips to Maintain Strength & Ensure Safety at Home
Here are five proactive ways older adults can boost strength, support bone health, and stay safe from falls.
1. Stay Physically Active
According to the National Institute on Aging (NIA), seniors should get at least 150 minutes, or 2.5 hours, of moderate-intensity exercise per week. Staying physically active helps seniors keep their joints, ligaments, and tendons strong and flexible.
Balance, weight-bearing, and strength exercises can also help older adults reduce the risk of falls. Some of the best exercises for seniors to prevent falls include yoga, Pilates, Tai Chi, lifting weights, jogging, climbing stairs, and gardening.
2. Safety-Proof Your Home
To stay secure and comfortable in their homes, seniors should safety-proof their space to reduce the risk of slips, trips, and falls. Remove all clutter from areas with high foot traffic, including entryways, hallways, and staircases. Ensure electrical cords are either firmly taped to the floor or run along the walls. Buying slip-proof rugs can also reduce a senior’s risk of falling.
Take the same precautions outside your house as you did inside. Pick up outdoor tripping hazards, like rakes, shovels, hoses, and gardening supplies.
Additionally, older adults should never go barefoot or walk around in just socks, even indoors. Wear comfortable, supportive shoes that are slip-resistant.
3. Eat More Calcium and Vitamin D
Calcium and vitamin D promote bone health and help to reduce the risk of fractures. Seniors should try incorporating more calcium and vitamin D-rich foods into their daily diets, such as dairy products, soy, nuts, kale, broccoli, sardines, tofu, eggs, mushrooms, trout, and tuna. Older adults can also take calcium and vitamin D supplements to ensure they get enough calcium daily.
4. Ask for Help
Some seniors may feel they can still tackle anything life throws at them. Unfortunately, this is not always the case. As we age, we may need help carrying heavy loads, climbing ladders, and performing household chores. Activities such as moving heavy furniture, cleaning gutters, shoveling, and yard work can all lead to injuries. Seniors should know their limits and ask loved ones to help them complete these tasks or hire professionals when necessary.
5. Maintain Routine Checkups
Routine checkups are essential to maintaining bone and muscle health. Seniors can talk to their healthcare provider about bone density screenings to monitor for osteoporosis, a condition that weakens bones and increases fracture risk. Regular checkups also help identify any potential underlying health issues, such as vitamin D deficiency, balance disorders, or other health conditions that can lead to falls.
Visiting Angels of Lewisburg, PA, Helps Seniors Stay Safe
Visiting Angels of The Greater Susquehanna Valley is proud to provide award-winning caregiving services to seniors throughout Williamsport, Lewisburg, Danville, Lock Haven, Sunbury, and the surrounding areas. Our in-home caregivers can prepare nutritious meals rich in calcium and vitamin D, assist with household chores, and even participate in seniors’ favorite physical activities. We also offer fall prevention services aimed at helping seniors prevent falls and reducing the risks of accidents in and around their homes.
Contact us today at 570-768-4747 for more information.