Exercising regularly can reduce the risk of falling and improve bone strength. Also, a combination of weight training, balance exercises, and a healthy diet can improve physical and mental abilities that can improve a senior’s overall health.
One of the leading causes of injury in seniors is falling. These falls can lead to hip fractures, head trauma, and even death. In addition, those who have experienced falling become fearful of it occurring again and refrain from exercise making the situation worse. Falls can be prevented, especially by exercising regularly.
Fall Less with Exercise
By exercising regularly seniors are less likely to end up in the hospital due to a fall and reduce their risk of breaking bones during a fall by 61%. Also, Studies show that seniors who exercise are 37% less likely to get injured from a fall.
Bones and Aging
As seniors age their bones become weaker because bone density decreases due to the loss of calcium and other minerals. It’s common for seniors to lose height because the trunk and spine shorten. Bones become brittle and easier to break with age. These changes impact our strength, balance, and flexibility.
How to Improve Bone Strength
Exercises using weights can help reduce bone loss. Also, including a regular exercise plan in daily life can improve muscle tone and stamina. Falls can be reduced in those who exercise because it can increase reaction time in case of a fall. If a body is stronger by exercising the impact of the fall is lessened.
Other areas in an aging body may face difficulties, such as vision and sense of touch declining with age. This can be improved by training in areas of balance. It’s been shown that seniors who practice strength and balance exercises are 40% less likely to fall.
Best Exercises for Strong Bones
Try weight-bearing workouts that stress bones and muscles more than your everyday life. By putting strain on the bones it helps to retain bone density. These exercises can be:
- Tai Chi
- Brisk walking
At your local gym it’s possible that there’s classes designated for seniors that can be a fun new way to work out. Balance can be improved through tai chi and yoga, which improves flexibility, coordination, and strength. The combination of all these factors can lessen the chances of falling.
Eat Nutrient Dense for Bone Health
The essential vitamins for bone health are vitamin D, calcium, and vitamin K. A good source of calcium and vitamin D is dairy, such as cheese and milk. If dairy isn’t an option supplements can fulfill the daily requirements for vitamin D and calcium.
Vitamin K can be found in broccoli, brussel sprouts, and kale. This vitamin helps in regulating calcium and bone formation. Dietary needs can change from person to person, so any nutrition questions should be consulted further with a physician.
Improve Quality of Life with Exercise
Exercise can be a viable tool for a healthy life. It benefits the body in so many ways, such as preventing injuries and illnesses. It can also be a great way to get out and socialize. Overall, it increased happiness, health, and well-being.
Reno Valley Assisted Living and Retirement Community
Reno Valley is an assisted living and retirement community that makes living independently, while at the same time feeling safe and secure, a reality. We strive to provide the best quality of life for all residents including those suffering from loneliness and depression.
We offer a comprehensive activity program that includes both physical and social activities to encourage emotional wellbeing. Our staff is trained to assist those with depression. If you or a loved one are considering assisted living, contact Reno Valley today to learn more about our services or tour our community.