5 Tips for Seniors to Have Strong Bones and Muscles

A range of exercises and dietary changes can help seniors prevent osteoporosis, fractures, mobility issues, and general discomfort. Mesa senior home care professionals share 5 tips for seniors to manage healthy bones and muscles.

1. Perform Resistance Training Exercises

Following a resistance training routine is an effective way to get stronger. Hiking, riding a bike, and swimming are some of the best options for seniors. While these exercises can be effective for burning calories, they don’t engage every group of major muscles. Therefore engaging in a comprehensive workout routine that includes resistance bands and weights can strengthen all groups of muscles and bones in the body.

2. Eat a Nutritious Diet

Regardless of how many times seniors exercise in a week, they won't be able to get stronger if they skip on eating healthy foods. Many nutritionists suggest seniors focusing on a few primary food groups like fresh vegetables and fruits, healthy oils, lean protein sources, and whole grains. If your aging loved one has started a new exercise routine, he or she should also increase the daily caloric intake to balance the extra calories burned during work out. A general dietitian can help your loved one with creating a proper meal plan.

For seniors in Mesa, home care can be great boon to enhance their appetite and enjoy a healthy lifestyle.

3. Take Dietary Supplements

Seniors who follow a strict diet plan yet occasionally have deficiencies that can result in weak bones and muscles. Taking high-quality dietary supplements can lower a senior’s risk of serious nutrient deficiencies. Make sure to discuss with your loved one’s doctor before getting him or her on a supplement regimen.

4. Get Plenty of Sunlight

Even though calcium is the building block of strong bones, it needs vitamin D for absorption. Many doctors believe that standing in the sun for 15 to 20 minutes daily is one of the best ways to get vitamin D. gardening, reading books outside, and taking a stroll can trigger the production of vitamin D and strengthen the bones. If your senior loved one has a family history of skin cancer, speak with his or her doctor about spending long periods in the sun.

5. Avoid Soft Drinks

Soft drinks mainly consist of dyes, processed sugar, and other unnecessary additives. They not only increase the risk of diabetes, but they can also reduce calcium from bones. Therefore, seniors should avoid foods and beverages that have phosphoric acid as it can elevate blood acidity levels, damages blood vessels, and weakens bones.


Caring for an aging loved one can be challenging, especially if he or she has pre-existing health conditions like brittle bones and weak muscles. If you need additional assistance to provide your loved one better care, consider respite care. Mesa families should determine the type of care their loved one needs to enjoy a high quality of life while aging in the comfort of home.

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20 Aug 2018

By John Snow