22 Mar Tips for Staying Strong as You Age
There are many ways to make your senior years your most enjoyable years yet, and taking steps to keep your body strong as you age is one of the best. Here are a few tips that the active and independent seniors here at Southgate at Shrewsbury can follow to ensure their bodies can keep up with their lively schedules for many more years to come.
Care for Your Bones
The first thing to consider when making a strategy for staying strong as you age is ensuring that your body is fully nourished with the vitamins and minerals that contribute to bone health. Choosing a vitamin supplement with the help of your doctor is a great place to start. It’s also important to get nutrients directly from your diet. That’s because vitamins and minerals that come from food are absorbed differently than those that come from a pill or other man-made supplement.
“A healthy diet can significantly reduce the risk of bone loss and osteoporosis,” says Kathleen Zelman, RD, director of nutrition for WebMD. “And it’s never too late to start.”
Your bone health is dependent on many nutrients, but two in particular, Calcium and Vitamin D, are among the most crucial. One key fact to keep in mind when incorporating them in your diet is that they provide the most benefit when consumed together. That’s because Vitamin D helps the body utilize calcium effectively.
“The Institute of Medicine recommends 1,000 mg of calcium a day for most adults and 1,200 mg/day for women after menopause and men after 70,” states Peter Jaret for WebMD. “You’ll hit the mark by eating three servings of dairy products a day.”
Fortunately, when you live at Southgate at Shrewsbury, delicious and varied food options are always on hand. So, our residents should have no problem feeding their body exactly what it needs for optimal bone strength.
Put Resistance Training in Your Routine
When you think of staying strong, you probably think of working out with free weights or on weight machines to build muscle. You may not realize, however, that maintaining the muscle you already have can be just as important. The Fitness Director here at Southgate at Shrewsbury is on hand to help our residents identify the best schedule of resistance training to accomplish this. A good routine involves workouts that are varied, targeting different muscle groups. It also incorporates exercises with different intensities, which keeps muscles guessing for maximum efficiency and ease of training.
Taking advantage of the wide range of recreation classes here at Southgate at Shrewsbury is the perfect way to get all of the variety you need to accomplish this while having fun. You can learn more by contacting the Fitness Director.
Add Aerobics and Weight Bearing Exercise
Aerobic activity that gets your heart pumping is another key component of a beneficial fitness routine. Southgate at Shrewsbury offers several great choices for active seniors looking to work out in the best manner for their age and specific goals. A very popular choice is Water Aerobics, which is as fun as it is effective. It’s also gentle on the body and easy to learn, so you can see results without over-taxing yourself or risking injury.
Staying flexible goes hand-in-hand with staying strong for optimal fitness in your senior years. First of all, flexibility is beneficial to your strength and fitness routine. The more flexible you are, the larger your range of motion will be. You will also be better able to maintain correct form during specific exercises. This means that your workout will be more effective and that injury will be less likely.
Proper form and posture are important outside of the exercise room as well. Good posture equals good circulation, which supports your overall health. It also helps you avoid straining your muscles in day-to-day activities and keeps you comfortable while you are resting. It’s hard to overstate how much staying flexible in your senior years can benefit your lifestyle and keep you independent and active for as long as possible.
We do everything we can to offer the amenities, programs and staff needed to support the active lives of our independent seniors. If you have any questions about what we offer or how Southgate at Shrewsbury could support you in your goal to live your best life, please give us a call.