In a 2021 survey by AARP, 77% of Americans 50 and older preferred staying in their homes as they age. According to the Centers for Disease Control and Prevention, physical activity helps older adults retain independence longer. The following are steps to enhance the likelihood you can age in place as you get older:
Strengthen your body to protect your bones
Your muscles and bones partner up to move your body. The bad news, Harvard Health warns, is that if you lose muscle strength, you lose bone strength too. Unfortunately, sarcopenia — reduced muscle mass, strength and function — occurs as we age according to the Cleveland Clinic.
The good news is that you can strengthen your muscles to slow the effects of sarcopenia. Stronger muscles toughen up your bones, reducing the risk of osteoporosis, a condition that weakens them. Make sure you consume sufficient protein, vitamin D and calcium for your age. Commit to regular weight-bearing exercises, such as walking, dancing, hiking or yoga.
Manage your weight and practice good nutrition for joint health
Although it’s true that there are exciting new medications that assist with weight loss, they work best in combination with good nutrition and exercise. Cartilage, the tissue that helps bones move, deteriorates as we age, causing joints to stiffen. Greater weight puts more pressure on cartilage, one reason osteoarthritis — a disease that causes joint damage — is common in older adults.
Good nutrition can help you lose weight and avoid joint inflammation. The Arthritis Foundation recommends that you minimize processed foods and saturated fats and consume more fish, nuts, beans, fruits and vegetables.
Start practicing activities that improve joint health, such as sit-to-stand exercises, which strengthen the knees and hips.
Improve your flexibility and balance to prevent falls
While it may not help you lose significant amounts of weight, as ads claim, tai chi can help you build your flexibility and balance to avoid falls, the most common type of injury for those aged 65 and older. After a metanalysis of 10 studies, the Journal of the American Geriatrics Society concluded “tai chi practice may reduce the rate of falls and injury-related falls over the short term … by approximately 43% and 50%, respectively.” A long-term practice of tai chi could help even more.
Indiana Department of Health offers free classes for individuals aged 60 or older. For more information, visit TaiChiWellbeing.com/IN-Dept-of-Health, or register for the Indianapolis Public Library’s classes at TaiChiWellbeing.com/Free-Classes. Alternatively, consider other joint-safe sports, such as water aerobics, which you may even be able to access free through Silver Sneakers (visit Tools.SilverSneakers.com).
Getting older is unavoidable. But how you age is largely up to you. To enhance your mobility and prolong your independence, act now. Before any significant changes to your physical activities or nutrition, consult with your provider. If you don’t have one, please reach out to Eskenazi Health Connections at 317-880-7666.
Broderick Rhyant, M.D., chief physician executive with Eskenazi Health Center Grande
