The aging process involves significant physical changes, some of which are out of a senior’s control, while others can be improved by making healthy lifestyle choices. These choices include eating nutritiously, engaging in regular physical activity, and receiving timely medical care.
Older people expect a certain degree of physical decline as they continue to age. Cognitive impairments can start to creep up on seniors, too. Regardless of the many changes that accompany aging, seniors who follow these tips can thrive and remain vibrant throughout the years.
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Exercise to Gain Muscle Mass
A loss of strength and muscle mass are associated with aging. People over 50 become increasingly vulnerable to weakness and decreased mobility. This age group also has a greater risk for falls and fractures, which can be life-threatening or lead to impaired mobility.
Exercise is the key to reversing these losses. Seniors gain muscle mass and strength through resistance training. Stay physically strong despite age-related strength loss by doing squats, leg curls, and shoulder presses. Engage in resistance training at least two times per week.
If strength training is too strenuous, seniors have plenty of other activity options. Water aerobics is an exercise many older adults participate in and enjoy. Pilates and yoga are two additional low-impact forms of exercise that keep aging people strong and flexible.
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Consume Calcium to Improve Bone Density
A loss of bone density is a natural part of the aging process. Osteoporosis is the unwanted consequence, as it can lead to an increased risk of fractures. Post-menopausal women are more likely to suffer from osteoporosis than their male counterparts.
Seniors can help maintain their bone health by getting enough calcium and vitamin D in their daily diets. Salmon, tuna, and sardines are good sources of vitamin D. Beverages include dairy, plant milks, and orange juices that are fortified with vitamin D.
Aging adults who aim to preserve their bone health are also advised to quit smoking and reduce their alcohol intake. Most health conditions are averted by exercise, and improving bone density is no different, requiring regular physical activity to slow bone loss or help rebuild bone.
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Schedule Exams to Manage Vision and Hearing Loss
Vision and hearing health can naturally diminish as seniors age. Presbyopia, which is age-related far-sightedness, can make reading text up close a major challenge. Cataracts can also cloud the eye lens and negatively impact vision. Glaucoma and other age-related eye diseases can develop.
Hearing loss can be embarrassing for older people, causing them to avoid social interactions. Communication becomes difficult due to hearing impairment. A lack of social engagement and difficulty participating in conversations can lead to social isolation, loneliness, and subsequent depression.
Aging people who receive annual eye exams and hearing tests are better able to manage the abovementioned conditions, since their symptoms are detected early. Cataract surgery and hearing aids are two common solutions when seniors develop cataracts or hearing loss.
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Protect Skin to Combat Dryness
Along with dryness, aging skin can become less elastic and prone to wrinkles and age spots. Smoking, exposure to pollution and the UV rays of the sun can exacerbate these age-related changes to the skin of older people. Hair also becomes grayer and thinner as melanin production decreases.
Promote healthy skin by staying hydrated. One-third of a senior’s body weight is the recommended number of ounces of fluids they should drink. The National Council on Aging advises that an individual weighing 150 pounds, for example, should drink 50 ounces of water per day.
Sun protection safeguards aging skin. Wear a hat when exposed to sunlight for prolonged periods. Outdoor activities, such as gardening, walking, or bike riding, necessitate a wide-brimmed hat or SPF 15 sunscreen. Stay out of the sun when it’s strongest—between 10am and 4pm.
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Establish a Sleep Schedule to Prevent Insomnia
Sleep changes are also a part of the aging process. Older people may have trouble falling asleep or staying asleep. Even getting enough quality sleep can be problematic as people grow older. A range of health problems, plus fatigue and irritability, can set in without adequate nighttime sleep.
Receiving a good night’s rest starts with setting a regular sleep schedule. Go to bed at the same time each day, prepping for the nightly rest with a sleep ritual. For example, seniors might perform gentle yoga stretches before bed or replace their tablet with a book.
Additional ways to ensure quality sleep include limiting caffeinated and alcoholic drinks before bed. Try not to drink fluids two hours before bed. Avoid naps during the day to promote sleep at night. Create a soothing sleep environment by closing the curtains and adjusting the thermostat.
Call Assisting Hands Home Care for Help
Staying healthy despite the natural physical changes associated with aging can be readily achieved with compassionate support from the in-home caregivers at Assisting Hands Home Care. Our home care agency is highly regarded for our comprehensive non-medical senior care services.
Professional caregivers are available to assist your loved one throughout the day or night. Our care services include preparing nutritious meals and ensuring seniors remain hydrated, providing transportation to eye exams, hearing tests, and doctors’ offices as well as medication reminders.
We’re also invaluable companions, keeping our elderly care recipients socially engaged and active. Our companion care services involve taking seniors on safe outings, encouraging them to pursue recreational activities or hobbies, playing card games, or having pleasant conversations with them.
If your aging loved one requires specialized care, Assisting Hands Home Care can fulfill those needs. We offer quality Alzheimer’s and dementia care, hospice support, and post-surgical care. Caregivers can meet a variety of schedules, and our customized care plans can be adjusted as care needs change.
Assisting Hands Home Care is an invaluable part of the lives of older adults in Orlando, Florida, and neighboring areas. When the senior in your life is ready to tackle the physical changes of aging with help from a caregiver, schedule an in-home consult. Call today for quality elder care.
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