About three-quarters of Americans aged 50 and older hope to stay in their own homes as they age, according to AARP. Maintaining that independence often depends on habits built well before everyday tasks become difficult.
Dr. Vonda Wright, an orthopedic surgeon in Orlando, Florida, says challenges with mobility and self-care, memory difficulties, and incontinence can all make it harder for older adults to remain at home.
Wright argues that conversations about mental and physical health often overlook what she calls “skeletal longevity”: the long-term health of muscles, bones and tendons. Keeping the whole musculoskeletal system in good shape can help people remain independent.
Movement is a basic human need, she said. For older adults, regular activity can help preserve the strength and mobility needed for daily life. The Centers for Disease Control and Prevention recommends lower-impact options such as walking, cycling and exercising in water.
Even when hips or knees are sore, Wright encourages people to look for ways to keep moving, such as exercising in chest-deep water. She does not advise pushing through a new injury or severe pain, but says complete rest is not always the best response to ongoing aches.
For example, strengthening the muscles around the knees and hips may help support arthritic joints. In Wright’s view, building strength and staying mobile can be more useful than simply avoiding movement.
Strength training can also make practical tasks—getting up from a chair, climbing stairs or carrying groceries—easier. Wright says people can build muscle at any age, whatever their starting point. Even those with limited mobility may be able to exercise from a wheelchair.
She points to early research led by Dr. Maria Fiatarone at Tufts University. In a small 1990 study, nine nursing home residents completed eight weeks of high-intensity resistance training. Their muscle strength rose by an average of 174%, with gains in muscle size and mobility as well.
The National Institute on Aging advises older adults to do muscle-strengthening activities at least twice a week, working all major muscle groups and allowing time to recover. Resistance bands, hand weights and body-weight exercises are among the options. People new to exercise can begin gradually and ask a doctor or physical therapist for guidance.
Food matters, too. Wright says many older adults eat less over time, which may make it harder to get enough energy and protein to support muscle. Although calorie needs can decrease with age, the National Institute on Aging says older adults still need adequate nutrition. Protein sources include seafood, dairy, fortified soy products, beans and lentils; individual calorie needs depend partly on body weight and activity.
Wright cautions against treating physical decline as an unavoidable part of getting older. A person’s age alone, she says, does not mean they can no longer improve their strength or mobility.
She recommends thinking about future independence during the busy years of adulthood, rather than waiting until help is urgently needed. It can also help to ask older parents directly what kind of support they want and to look into community services. Some may hesitate to ask because they do not want to feel like a burden, Wright said, making open conversations especially important.
Wright’s own elderly parents live with her family. When she realized their meals were becoming less reliable while she was away, she arranged to have some food delivered each week. They remain independent, she said, with assistance that suits their situation.
