Experiencing a loss in strength is nothing unusual as people age. While the natural aging process may play a role in our diminishing strength, other factors such as prescription drug side effects, pre-existing medical conditions, and nutritional deficiencies can also be contributing factors. Here are several ways to help boost your senior strength as you age.
Staying active in old age can help stave off depression and anxiety while also promoting strong bones and overall body strength. You do not necessarily need to engage in strenuous exercises to boost your strength. Taking a leisure stroll after dinner is already effective in promoting optimal cardiovascular function and muscle tone while also helping in maintaining healthy blood pressure levels and respiratory function. If you have pre-existing medical conditions, always consult your doctor before performing any form of exercises.
Eat Nutrient-Dense Foods
It is normal for the elderly to eat less, hence more efforts need to be put in to ensure you get enough nutrients to fulfill your daily nutritional needs. Nutritious foods can help boost your strength while also lowering the risk of muscle atrophy, vitamin and mineral deficiencies, anemia, and immunity problems. If you are uncertain which types of foods provide the best nutrients, you can always consult a nutritionist.
Spend Time Outdoors
As we get older, we may develop a Vitamin D deficiency. This may cause loss of muscle strength, bone pain, and impaired immunity. As an older adult, there is no need for you to consume Vitamin D supplements unless you are suffering from a true deficiency. However, spending some time outdoors in the sun can help your body to process natural Vitamin D. It will help to enhance your sleep quality, promote strong bones, and improve your energy levels.
Most older adults consume the same medications for years. Certain medications may cause fatigue and lead to diminished strength. Consult your doctor to re-evaluate the necessity of the medications that you are currently taking. Your doctor can determine if they are still needed or whether they are the ones causing your body to lose strength. For medications that cause severe side effects, your doctor can either adjust the daily dosage or discontinue the medication altogether. You will have the option to switch to a different medication that is less likely to cause weakness or any other adverse health effects.
Do Strength Training Exercises
Strength training is the most effective form of exercise to help improve your body’s overall function. You can also improve your body strength and muscle mass to stay healthy and feel your best. Lifting weights or using resistance bands is not the only type of strength training you can do. Other ways for you to get stronger include yoga, bodyweight exercises, suspension systems, Pilates, Zumba, or using gym equipment.
The key is to stay consistent with your efforts. Whether you intend to spend more time outdoors in the sun, eat more nutritious meals, or do strength training exercises, always maintain a regular schedule and you can achieve your fitness goal.