Later adulthood is defined as the time in the human lifespan from age 65 onward. This is also known as senior citizen age, retirement age, and this group is also referred to as the elderly. Like at the beginning of life, many changes occur in late adulthood, though many of these changes actually begin in early to mid adulthood.

One of the most notable changes that occur in late adulthood is the weakening of the bones, joints, and muscles. Weaker bones are one of the reasons that falls among the elderly are so common. Here are some ways to keep the bones, joints, and muscles healthy throughout all of your adult years.

#1: Stop Bad Habits

Smoking

It’s safe to say that the majority of people are aware that smoking cigarettes increases your risk of bronchitis and emphysema; lung, oral, and throat cancer; and heart disease. What many people may not know is that smoking also increases your risk of osteoporosis— a disease that causes bones to become weaker and more brittle.

Excessive Alcohol Consumption

Drinking alcohol isn’t necessarily detrimental to your health, especially if you drink a glass of wine every now and then. However, excessive drinking can negatively affect the body— with the liver being a prime example. Excessive drinking (more than two drinks a day for men and one drink a day for women) can also increase the risk of osteoporosis.

Sedentary Lifestyle

Another bad habit that many people are guilty of is being sedentary. This means that you spend the majority of your time sitting or lying down and very little time being active. Not only does a sedentary lifestyle increase your risk of osteoporosis, but it also increases your risk of heart disease.

#2: Increase Your Physical Activity

Everyday Physical Activity

The best way to cure a sedentary lifestyle is to become more physically active. This doesn’t mean that you have to hit the gym and lift weights every day, but it does mean that you can take the stairs instead of the elevator and that you don’t have to park your car as close to the building as possible. Simple changes such as these can strengthen your bones, joints, and muscles and improve your overall health.

Simple/Fun Physical Activity

Many of the activities that people already enjoy can be considered physical activity. For example, fishing, gardening and other yard work requires you to move a lot and use your strength. Also playing your favorite sport and dancing are also considered to be physical activity. If none of these activities strikes your interest, you can always start by taking short walks through the park or around your neighborhood.

Structured Physical Activity

When physical activity becomes structured, intentional, and repetitive, it’s then referred to as exercise. Again, this doesn’t mean that you have to go to the gym every day (many people don’t have the time or money). Several exercises can be done at home at your convenience— and oftentimes you don’t even need equipment for an effective workout.

#3: Eat a Variety of Nutrients

Vitamin D and Calcium

Healthy and strong bones need one essential vitamin and one essential mineral. These are known as vitamin D and calcium, respectively. Vitamin D (found in sunlight, fatty fish, and foods fortified with vitamin D) helps your body absorb calcium, and calcium (found in dairy products) actually helps to build stronger bones. It should also be noted that vitamin K (found in leafy greens) helps your body regulate calcium levels to prevent buildup.

Collagen

Collagen is known to help grow strong hair and nails (and it also increases skin elasticity), but it has benefits for your joints and bones as well. Some studies have suggested that collagen restricts bone loss that leads to osteoporosis. There are very few food sources of collagen, so most people take collagen supplements.

Other Nutrients

For a truly healthy diet, you should try to consume all vitamins and minerals. This is done by eating a variety of fruits, vegetables, protein sources, and whole grains. Osteoporosis isn’t the only disease that’s more common in later life, and a healthy diet (paired with exercise and limiting bad habits) can help keep a variety of diseases at bay.

As mentioned earlier, weaker bones contribute to more frequent and more severe senior falls. The majority of these falls occur in the home, but they can occur anywhere. An alarming number of senior falls also occur in nursing homes, which can either be the result of nursing home neglect or abuse.

Good lifestyle habits are the key to managing and even preventing diseases like osteoporosis. Even though the chances of osteoporosis increase with age, it doesn’t mean that physical activity has to decrease with age. It’s never too late to start working towards a healthier lifestyle.