Growing older does not mean a senior has to take on a slew of medical conditions, or inherit a poor quality of life. Aging simply means that one must understand what is going on with their body in order to maintain good health. As the elderly age, their bones may begin to behave differently; however, understanding how to keep their bones healthy is the best way for seniors to prevent falls, broken bones, and osteoporosis.

Exercise

Exercise can help the elderly strengthen their bones to prevent falls and other serious injuries. The most effective type of exercise to do is strengthening. Seniors should avoid high-impact exercises if they are suffering from osteoporosis. Some exercises that seniors should consider doing on a regular basis include:

• Stair step machines
• Stretch band techniques
• Elliptical machines
• and other low-impact exercises

Calcium

When it pertains to healthy bones, calcium is essential. When a person ages, his bones do not absorb calcium as well, which is why he should eat foods that are rich in calcium. An ideal calcium intake for anyone over the age of 50 is 1000 to 1500 mg. Some foods and beverages that contain calcium are:

• Dried beans
• Orange juice
• Yogurt
• Cheese
• Green vegetables
• Sardines

Seniors also have the option of taking calcium supplements.

Vitamin D

Vitamin D is also important when seniors are trying to maintain healthy bones. There are not a lot of foods that contain Vitamin D. Sunshine is another method to use in order to obtain Vitamin D. However, if an elderly individual does not live in an area with much sun, he can get Vitamin D from these foods:

• Cheese
• Egg yolk
• Fatty Fish (Such as sardines and tuna)
• Beef liver
• Yogurt, soy milk, and fortified milk

Increase Bone Density

Seniors can increase bone density by following a diet that is low in salt. Eating too much sodium could cause an individual to lose bone density, which decreases muscle mass and could lead to falls and injuries. Even though increased muscle mass does not guarantee seniors will not fall, it could help seniors prevent these issues, and maintain healthy bones.

Breaking Bad Habits

Seniors should not smoke or drink alcohol if they want to maintain healthy bones. Heavy alcohol consumption and smoking can decrease bone mass, and these bad habits could increase a senior’s risk of fractures.

Just because a person ages doesn’t mean that they should live in poor health. A person is never too old to eat right, exercise regularly, and live a healthy lifestyle. This could help prevent bone loss and fractures.

Author Bio:

Jared Caplan is a freelance content writer working since 2005, He loves to put down his experiences in written specially on health topics currently working for Home care assistance dallas.