5 Ways to Help Aging Adults Build Strong Bones & Muscles

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5 Tips on Helping Seniors Build Strong Bones & Muscles in Prescott, AZ

Having strong muscles and bones can greatly enhance a senior’s quality of life. Strengthened bones and muscles make it easier to move around and reduce the risk of injuries during falls and other accidents. You can help your senior loved one increase bone and muscle strength by following these steps.

1. Increase Protein Intake

The body needs protein to build muscle. Without the right protein intake, seniors only maintain their current muscle even if they are exercising harder than ever. Roughly one gram of protein for each pound of body weight is recommended for seniors who are trying to increase their muscle size. Chicken breast, eggs, turkey, and fish contain the essential proteins needed to strengthen the bones and muscles. Vegetarian seniors can still get protein from beans, quinoa, dairy, and peas.

Consider hiring a professional caregiver if your aging loved one needs help preparing nutritious, protein-rich meals. Families looking to hire a caregiver can reach out to Home care Prescott. All of our hourly and live-in caregivers receive extensive ongoing training to ensure they provide the high-quality in-home care seniors need and deserve.

2. Create a Weightlifting Routine

Weightlifting is one of the most useful activities for seniors because it builds strong bones and muscles. Lifting weights is typically more efficient at building muscles than cardio exercise because seniors can use progressively heavier weights that challenge their muscles. The load-bearing exercises involved in weightlifting put light pressure on the bones that increases bone density. Weightlifting is also a good idea for seniors because many exercises can be done from a seated position.

Some seniors need help exercising. If your aging loved one needs occasional help with bathing, grooming, cooking, or other basic household tasks, or if you need time to attend to important personal matters, reach out to Home Care Assistance, a leading provider of live-in and respite care. Prescott seniors can maintain their independence while living at home with the help of our reliable respite caregivers.

3. Provide Plenty of Calcium

One of the key requirements for maintaining bone strength in the senior years is increasing calcium intake. The body is constantly going through a process of removing old bone tissue and building new bone cells. Without proper calcium intake, seniors cannot produce new bone cells. Over time, the decreasing number of bone cells can lead to osteoporosis, a condition that causes brittle and fragile bones. You should also make sure your loved one is getting enough vitamin D because it helps the body absorb calcium correctly.

4. Find a Fun Activity

The best exercise for seniors is something they can do regularly. Some seniors do not enjoy traditional exercise methods, so it might be a good idea for your loved one to try out alternative activities like dancing, yoga, or water aerobics.

5. Cut Back on Alcohol Intake

When consumed in moderate amounts, alcohol can reduce clotting and protect the heart. However, excessive alcohol consumption can cause many issues for seniors who want to strengthen their bones and muscles. Drinking alcohol after exercise slows the rate at which the body turns protein into muscle, and it can also harm bone growth by preventing the body from properly absorbing calcium and vitamin D.

Fragile bones and muscle weakness are just some of the many health issues individuals may encounter in their golden years. Seniors can face a variety of challenges as they age, many of which can be mitigated with the help of professional in-home caregivers who provide high-quality elderly care. Prescott families trust in Home Care Assistance to help their elderly loved ones age in place safely and comfortably. If you’re looking for a professionally trained caregiver for your elderly loved one, give us a call at (928) 771-0105 today.


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