5 Ways to Help Aging Adults Build Stronger Muscles & Bones

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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 from 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’re 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 products, and peas. 

Consider hiring a professional caregiver if your loved one needs help preparing nutritious, protein-rich meals. At-home care agencies can be a great boon to seniors. With the help of the caregivers at Assisting Hands Home Care Frederick, your aging loved one can lead a happier and healthier life. Our caregivers encourage seniors to eat nutritious foods, exercise and socialize regularly, and focus on other lifestyle factors that increase life expectancy.


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, which increases bone density. Weightlifting is also a good idea for seniors because many exercises can be done in a seated position. 

Some seniors need help with exercising safely. 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 Assisting Hands Home Care, a leading provider of respite care. Frederick seniors can maintain their independence while living at home with the help of our reliable home 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 don’t 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 two 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 home care. Frederick families trust Assisting Hands Home Care to help their elderly loved ones age in place safely and comfortably. If you need professional care for your loved one, reach out to one of our Care Managers today.