To maintain independence and avoid nursing homes, older adults should focus on five key habits, according to orthopedic surgeon Dr. Vonda Wright. She highlights "skeletal longevity"—the health of the musculoskeletal system—as crucial for aging in place.
Wright, an authority on active aging, identifies three primary challenges that can hinder independence: difficulty with basic mobility like rising from chairs, memory issues, and incontinence. She argues that addressing the musculoskeletal system is often overlooked in conversations about health and independence.
Maintaining Mobility
Wright stresses that the body "craves mobility" and that staying active is essential for performing daily tasks independently. She recommends low-impact activities such as walking, cycling, and water exercises, even for those experiencing joint pain. "Rest doesn't cure anything," Wright stated. "When you have, for instance, arthritic knees, do you know what can help? Building the muscles around your knees, building the muscles in your hips to support your knees."
Building Muscle Strength
Strength training is vital for maintaining the ability to perform everyday activities like getting out of a chair, climbing stairs, and carrying groceries. Wright asserts that it is never too late to build muscle, regardless of age or current fitness level. "There is no age or skill level when we can’t become more mobile, when we can’t build muscle or reconnect the neuromuscular pathways," she said.
Research, including a 1990 study at Tufts University involving 90-year-old participants, has shown significant gains in muscle strength and mobility through resistance training. The National Institute on Aging suggests engaging in muscle-strengthening activities targeting major muscle groups at least twice a week, with adequate recovery time.
Nutritional Support
Wright warns that older adults often reduce their food intake, which can compromise energy levels and muscle-building efforts. Maintaining an adequate, protein-forward diet is essential for fueling the body. While calorie needs may decrease with age, sufficient nutrients are still required. The National Institute on Aging recommends protein-rich foods like seafood, dairy, fortified soy products, beans, and lentils.
Challenging Mindsets
Wright encourages older adults to reject the notion that aging inevitably leads to frailty. "The most common mistake I see seniors making as they age is assuming that aging is an inevitable decline from vitality to frailty," she said. She emphasizes that individuals are never too old to make positive changes.
Open Communication
Proactive planning for future independence should begin during one's prime working years. Wright advises open and frank conversations between adult children and their aging parents about needs and available support systems, including community programs. She notes that many parents hesitate to ask for help, not wanting to be a burden.
