Slowing Body Weakening with Age

Your bones, joints, and muscles weaken as you reach your senior years, however you can slow this body weakening and keep your body strong.

With age, bones tend to shrink in size and density, which weakens them and makes them more susceptible to fracture. You might even become a bit shorter. Muscles generally lose strength and flexibility, and you might become less coordinated or have trouble balancing.

This lesson will answer those questions. Health Disclaimer

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Keeping your body strong

To promote bone, joint and muscle health:

• Get adequate amounts of calcium and vitamin D
• Include physical activity in your daily routine
• Avoid substance abuse

Vitamins and minerals

For adults ages 19 to 50 and men ages 51 to 70, the Institute of Medicine recommends 1,000 milligrams (mg) of calcium a day. The recommendation increases to 1,200 mg a day for women age 51 and older and men age 71 and older. Dietary sources of calcium include diary products, almonds, broccoli, kale, canned salmon with bones, sardines and soy products, such as tofu. If you find it difficult to get enough calcium from your diet, ask your doctor about calcium supplements.

For adults ages 19 to 70, the Institute of Medicine recommends 600 international units (IU) of vitamin D a day. The recommendation increases to 800 IU a day for adults age 71 and older. Although many people get adequate amounts of vitamin D from sunlight, this might not be a good source for everyone. Other sources of vitamin D include oily fish, such as tuna and sardines, egg yolks, fortified milk, and vitamin D supplements.

Activity and abuse

Weight-bearing exercises, such as walking, jogging, tennis and climbing stairs, and strength training can help you build strong bones and slow bone loss.

Avoid smoking and don’t drink more than two alcoholic drinks a day.

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Maintain your vitality

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Resources and references

Websites

Aging: What to expect – Mayo Clinic

Aging Resources