The Secret to Stronger Bones in Seniors

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Last Updated: August 12, 2019It takes a combination of consistent exercise and good nutrition, but studies show that seniors who exercise regularly and eat well improve their bone health and strength, as well as reduce the risks of falling.The Secret to Stronger Bones in SeniorsLearn more about the benefits of exercise and nutrition and other secrets to stronger bones in seniors.3 Secrets to Stronger Bones in SeniorsAccording to the Centers for Disease Control and Prevention (CDC), one-third of aging adults fall each year. Those falls can lead to severe head trauma, hip fractures, and even death. Furthermore, seniors who’ve suffered falls become more fearful of falling. So they limit their activity level, which only worsens the problem.Fortunately, falls are preventable, especially for seniors who follow these three tips:1. Good nutrition helps.A daily dose of minerals and vitamins like calcium, vitamin D, and vitamin K, promotes stronger bones in seniors.Dairy products like cheese and milk are good sources of calcium and vitamin D. For vitamin K, which helps in regulating calcium and bone formation, seniors can look to green, leafy vegetables. One or more servings of foods like broccoli, Brussel sprouts, kale or similar vegetables should suffice. Supplements can also be a good choice.Nutrition needs will vary between men and women. If you have questions about your diet or nutrition needs, talk to your doctor.2. More exercise leads to fewer falls and injuries.According to Reuters, researchers have found that seniors who exercise are 37% less likely to become injured in a fall. Additionally, seniors who exercise reduce their chances of broken bones by 61%.Specifically, weight-bearing exercises can help reduce bone loss, improve muscle tone and stamina, as well as allow seniors to react more quickly in the event of a fall. These weight-bearing exercises include:DancingHikingJoggingWalkingWeightliftingOther activities like Tai Chi and yoga can also make a significant difference as well, improving balance, coordination, flexibility, and strength, and easing age-related conditions like arthritis, leading to stronger bones in seniors.3. Working-out can improve your health and quality of life.Getting the right kind of exercise helps prevent injuries, but it can lead to healthier habits and fewer illnesses. It’s also an opportunity to socialize as well.Working out is always a little more fun in a group and friends can hold each other accountable, helping make exercise a routine that’s shared.How has exercise made a difference in the health of a senior loved one? What other secrets to stronger bones in seniors should we add to this list? We’d like to hear from you in the comments below.Related Articles:Osteoporosis Information5 Reasons Vitamin D Is a Must-Have for SeniorsSenior Fall Prevention and Awareness

Source: A Place For Mom


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