Strong Body, Strong Life: Wellness Tips for Adults

As we age, taking care of our bodies is important for overall health and well-being. During National Wellness Month prioritize your diet and exercise to preserve and protect your muscles, joints and bones.

Are You Eating Healthy Foods?

For your musculoskeletal health, minor changes in nutrition and physical activities can make a significant difference in preserving strength and mobility as you age.

The foods we consume throughout our lives affect our bodies. Experts recommend eating a well-balanced diet of nutrient-rich foods and limiting saturated fats, sodium, added sugars and alcohol.

The USDA’s Dietary Guidelines for Americans 2020-2025 recommends “nutrient-dense forms of foods and beverages across all food groups, in recommended amounts, and within calorie limits.”

A USDA healthy diet includes the following:

• Vegetables (dark green, red and orange)
• Fruits, especially whole fruit
• Grains, at least half of which are whole grain
• Dairy (fat-free or low-fat yogurt, milk and cheese)
• Protein foods, including lean meats, poultry and eggs; seafood; beans, peas and lentils; and nuts, seeds and soy products
• Oils, including vegetable oils and oils in food, such as seafood and nuts

What Nutrients Do I Need?

Key nutrients such as calcium, vitamin D and protein are important to maintain healthy bones, teeth and muscles.

Reports indicate about 60 percent of women and 30 percent of men do not consume enough calcium. For adults ages 19-50, the recommended daily allowance is 1,000 mg/day. That number increases to 1,200 mg/day for women 51-70. Calcium-rich foods include low-fat milk, yogurt, canned sardines and salmon.

Vitamin D aids in the absorption of calcium. Unfortunately, more than 90 percent of adults do not consume enough of this essential nutrient. For adults ages 19-50, the recommended daily allowance is 15 mg/day. Many foods, including milk, soy yogurts, and some whole-grain cereals, are fortified with vitamin D.

The USDA’s Dietary Guidelines report adults generally meet or exceed the recommended daily allowance of protein by eating meats, poultry, eggs, nuts, seeds and soy. Most adults, however, don’t eat enough seafood, beans, peas and lentils.

Discuss with your doctor what would be the best diet for your health needs. When you eat right, your body benefits. The Centers for Disease Control and Prevention (CDC) reports these benefits of healthy eating:

• May help you live longer
• Keeps skin, teeth, and eyes healthy
• Supports muscles
• Boosts immunity
• Strengthens bones
• Lowers risk of heart disease, type 2 diabetes and some cancers
• Supports healthy pregnancies and breastfeeding
• Helps the digestive system function
• Helps to achieve and maintain a healthy weight

How Is Exercise Good for My Health?

Maintaining a consistent exercise regimen has both immediate and long-term benefits for adults. Experts recommend adults complete at least 150 minutes of moderate-intensity aerobic activity each week.

Moderate-intensity exercises include the following:

• Walking briskly (2.5 miles per hour or faster)
• Recreational swimming
• Bicycling slower than 10 miles per hour on level terrain
• Tennis (doubles)
• Active forms of yoga
• Ballroom or line dancing
• General yard work and home repair work
• Exercise classes, like water aerobics

If you are not currently exercising, talk to your doctor before beginning a new fitness routine. Exercising may help improve sleep quality, reduce feelings of anxiety and reduce blood pressure, according to the CDC.

The long-term benefits of exercise for adults may include the following:

• Reducing risks of developing dementia (including Alzheimer’s disease)
• Reducing risk of depression
• Lowering risk of heart disease, stroke and type 2 diabetes
• Lowering risk of 8 cancers (bladder, breast, colon, endometrium, esophageal, kidney, lung and stomach)
• Reducing risk of weight gain
• Improving bone health
• Reducing risks of falls by improving balance and coordination

For adults who exercise, many use technology to enhance and improve their fitness results. The November/December 2024 issue of American College of Sports Medicine’s Health & Fitness Journal® predicted that wearable technology and mobile exercise apps would be trending this year.

“Clients desire instant feedback on their training so they can adjust or modify to maximize outcomes and reduce injury,” said A’Naja Newsome, PhD, ACSM Certified Exercise Physiologist.

If You Have Joint Pain, See Your Orthopedist

During National Wellness Month, focus on balanced nutrition and regular exercise to benefit your body and overall quality of life. If you have pain or other joint health issues, August is a great time to schedule an appointment to see an orthopedist.

An orthopedist can evaluate your symptoms, take X-rays and make recommendations for treatment. If medication and physical therapy have not relieved your pain, you may be a candidate for a total knee replacement or total hip replacement.

If you need an orthopedist, our physicians are board-certified and accepting new patients. Let us help you find an orthopedic center in your area. It’s important to protect your bones, joints and muscles with simple lifestyle choices that promote long-term health.