Five Habits to Help Seniors Maintain Independence, According to an Orthopedic Surgeon
Dr. Vonda Wright emphasizes focusing on "skeletal longevity" through movement, strength training, proper nutrition, a positive mindset, and open communication.
Maintaining independence in older age and remaining in one's home is a goal for a significant majority of Americans aged 50 and older. According to orthopedic surgeon Dr. Vonda Wright, achieving this goal hinges on adopting specific daily habits that focus on "skeletal longevity"—the health of one's muscles, bones, and tendons.
Wright identifies three primary challenges that can impede independent living for seniors: difficulty with basic mobility, such as rising from a chair; memory issues; and incontinence. Addressing these challenges, she asserts, requires a proactive approach to physical and mental well-being.
Prioritize Movement
The human body is designed for mobility, and Wright stresses that regular movement is crucial for preserving independence. Even when experiencing age-related discomforts like aching knees or hips, engaging in low-impact activities such as walking, cycling, or water exercises is recommended. Wright counters the notion that rest is the best remedy for pain, arguing instead that building the muscles around joints can provide support and alleviate discomfort.
Build Muscle Mass
Strength training is identified as a key habit for older adults to maintain the ability to perform daily tasks, from getting out of a chair to climbing stairs. Wright emphasizes that it is never too late to build muscle, regardless of age or previous fitness level. Research, including a study from Tufts University, has shown that even individuals in their 90s can significantly improve muscle strength and mobility through resistance training.
The National Institute on Aging recommends engaging in muscle-strengthening activities at least twice a week, targeting major muscle groups. Options include using resistance bands, hand weights, or body-weight exercises, with a recommendation to start gradually and seek professional guidance if needed.
Fuel Your Body Adequately
Wright notes that older adults often reduce their food intake, which can hinder their ability to maintain energy levels and build muscle. A protein-forward diet with adequate calories is essential for fueling muscle growth and supporting overall vitality. While caloric needs may decrease with age, nutrient intake remains critical.
To support muscle health, the National Institute on Aging suggests consuming protein-rich foods like seafood, dairy, soy products, beans, and lentils throughout the day. Individual calorie requirements will vary based on weight and activity level.
Challenge the Decline Mindset
A significant barrier to maintaining independence, according to Wright, is the assumption that aging inevitably leads to frailty. She encourages older adults to reject this narrative and challenge their own beliefs about what they can and cannot do as they age. Wright believes there is no age limit on improving mobility and strength.
Foster Open Communication
Wright advises proactive planning for future independence, even during one's prime working years. She recommends open and honest conversations with aging parents about their needs and potential support systems, including community programs. Often, older adults may hesitate to ask for help for fear of burdening their children. Wright shares her own experience of arranging meal deliveries for her parents to ensure they receive adequate nutrition and can continue to live independently with support.
These five habits—prioritizing movement, building muscle, eating nutritiously, maintaining a positive outlook, and engaging in open dialogue—provide a framework for seniors to age with independence and vitality.