Physical Activity Helps Older Adults Maintain Independence.

Consistent physical activity is crucial for maintaining strength, balance and flexibility in older age, and it can prevent falls that cause hip fractures.

Get Your Body Moving Every Day

Daily exercise is one of the best habits for your health as you age. It can delay or prevent chronic conditions like hypertension, heart disease and diabetes. Staying active can also help you maintain independence so you do not have to rely on others.

According to the CDC, adults 65 and older require the following:

• Strength training at least twice per week
• Balance and flexibility exercises at least three times per week (yoga, stretching, etc.)
• Moderately intense activity for 150 minutes per week (walking, hiking or using an elliptical machine)

Resist the Urge to Sit

Although we may want to sit more as we get older, it is important to sit less throughout the day. Sitting less provides many health benefits:

• Weight management
• Reducing risk for heart problems and metabolic syndrome
• Strengthening bones and muscles
• Preventing falls
• Improving the ability to do daily activities
• Increasing the probability of living longer

Joint-friendly Physical Activities

Few other lifestyle choices can make more of an impact than physical activity. If you have joint pain, you need to select low-impact activities that will be gentle on your joints.

Here are some examples of low-impact activities that will help you stay fit and maintain independence:

• Swimming — Known as the “no impact” workout, swimming is ideal for all age groups. Adults with arthritis and back pain can swim without straining their muscles and joints.

• Walking — Experts agree that walking may be the best activity for older adults. Daily walking can help prevent chronic conditions and help people lose weight. Walking can also improve mental health, so get outside and walk daily.

• Yoga — Combining balance, flexibility and strength, yoga focuses on coordination and stabilizing the core. Improving stability can prevent falls and fractures in older age.

• Strength training — Whether you use dumbbells, resistance bands or just your body weight, strength training is essential for maintaining and building muscle mass.

Physical Activity Reduces the Risk of Hip Fractures

Breaking a hip can cause a significant health risk, especially if you’re an older adult. People who exercise regularly have a lower risk of fracturing a hip than sedentary people. One study found that active adults can reduce their risk of hip fracture by 20-60 percent compared to inactive adults.

Make an Appointment With Your Orthopedist

You know your body better than anyone else. If you have chronic joint pain, it may be time to visit an orthopedist.

An orthopedist can suggest an exercise program that will suit your health and mobility needs. Nutritious eating and regular exercise will help you make healthy choices and maintain your independence. If you are looking for an orthopedist, we can help. Our centers are nationwide, and our team of qualified professionals is ready to assist you.