Steps older adults can take to maintain independence

Developing a regular exercise habit is healthy for individuals at every age. In later years, regular physical activity can prevent some health problems that may come with age.

The Physical Activity Guidelines for Americans recommends older adults engage in aerobic activity, muscle strengthening, and balance training every week. The guidelines suggest at least 150 minutes of moderate-intensity aerobic activity.

If 150 minutes (2.5 hours) of exercise every week isn’t possible, the recommendation is to do as much physical activity as possible. Examples of good exercises for older adults include walking, swimming, gardening, and chair exercises.

These kinds of physical activities can help improve cardiovascular health, boost brain health, and enhance coordination and balance, according to the CDC.

Another way to maintain health and independence while aging is to adopt a balanced diet and get the right nutrition.

USDA recommendations for adults over 60 are to enjoy foods from various food groups. They should be low in sugar, saturated fats, and sodium; include protein; and contain potassium, calcium, vitamin D, dietary fiber, and vitamin B12. These vitamins and minerals help older adults maintain healthy blood pressure, support bone health, aid in digestion and prevent constipation, and support nerve function.

Some healthy and easy-to-prepare meal ideas include:

• Breakfast: Vegetable omelets, oatmeal, protein smoothies
• Lunch: Salads with mixed vegetables and grilled chicken
• Dinner: Baked fish with steamed vegetables

Not only does the physical body need regular activity and stimulation, but the mind does too. Engaging in regular mental exercises improves cognitive function, enhances memory, and reduces the risk of cognitive decline, according to a study in the European Review of Aging and Physical Activity.

Some that are easy to keep the brain sharp and resilient include:

• Reading
• Writing
• Working puzzles
• Doing tai chi
• Creating art projects
• Playing brain games
• Learning new skills
• Playing musical instruments
• Meditating
• Gardening
• Socializing
• Playing chess or board games
• Learning a new language
• Cooking new recipes
• Practicing mindfulness
• Using memory exercises
• Listening to podcasts or audiobooks
• Taking online courses or workshops
• Participating in group discussions or debates

Older adults are full of life experiences, stories, and advice that benefit others. While sharing themselves with others benefits their community, the social interaction also benefits them. Joining a local book club or participating in hobby groups such as gardening, painting, or knitting can help seniors meet like-minded individuals who share their interests. Volunteering is another excellent way to stay active, connected, and engaged. Local schools, libraries, and hospitals often seek volunteers for various roles. Additionally, senior centers and community centers frequently offer programs and events specifically designed for older adults, including exercise classes, game nights, and educational workshops.

While most seniors (95%) say aging at home is an important goal for them, only 10% of homes are already aging-ready—meaning that they already have necessary modifications, like grab bars in bathrooms, stair lifts, wheelchair ramps, wider doorways, and nonslip flooring.

Investments in assistive devices like medical alert systems and smart home technologies—such as voice-activated assistants that offer medication reminders—could reduce the risk of a potential incident.