According to the 2020 survey by the Philippine Statistics Authority, there are 9.22 million senior citizens in the country—representing almost 10% of the population.
We find these seniors often living with younger members of the clan. Because of the close family ties among Filipinos, it is common to have 3 generations living under the same roof.
In this article, we’ll learn how to care for the older members of our community. Or, if you’re a senior citizen yourself—defined as folks aged 60 years old and above—you’ll learn how to care for your body and set up your environment to prevent accidents and injury.
Let’s dive into this very important and relevant topic.
I. Understanding Common Injuries Among Seniors
Seniors are particularly prone to injuries such as fractures, muscle strains, and head trauma—all of which can severely impact their mobility and quality of life.
Fractures are the most frequent, often resulting from falls, and commonly affect critical areas like the hips, wrists, and spine.
Muscle strains or sprains occur due to sudden movements or overexertion, weakening the body’s ability to perform basic tasks.
Head injuries, including concussions, often stem from slips or trips on wet or uneven surfaces. These injuries, though common, can be mitigated with preventive measures and consistent care.
Contributing Factors
We discussed a couple of weeks ago how aging brings physical changes that naturally increase the risk of injury.
Muscle weakness, for example, reduces an individual’s ability to stabilize or support himself. Vision problems, like cataracts or glaucoma, impair depth perception, and make it difficult to detect obstacles or hazards, leading to falls and crashes.
The environment plays a big role as well. Homes with slippery floors, poorly secured rugs, or dim lighting can create an unsafe environment for folks who already are having a hard time seeing and carrying themselves.
A proactive approach to address these risks is essential to keeping, not only seniors but everybody in the house, safe.
Making Homes Safe For Elders
1) Eliminate Slippery Surfaces: Use non-slip mats or rugs in areas prone to moisture, like bathrooms and kitchens.
2) Secure Loose Rugs and Carpets: Anchor rugs with non-slip pads or double-sided tape.
3) Install Grab Bars and Handrails: Place grab bars in bathrooms near toilets, showers, and bathtubs. Ensure stairways have sturdy, non-slip, handrails.
4) Improve Lighting: Install bright lighting, especially in hallways and staircases. Use nightlights to illuminate paths to the bathroom and room.
5) Clear the Floor of Clutter: Remove obstacles like shoes or toys from walking paths.
6) Adjust Furniture Layout: Arrange furniture to create wide, unobstructed pathways for easy movement and access. Avoid sharp corners which can cause head trauma in case of a fall.
7) Install a Chair in the Shower: Provide stability during baths. A sturdy shower chair comes in handy. Even better, a conveniently located showerhead can also help prevent falls.
8) Keep Frequently Used Items Within Reach: Store daily essentials like dishes, medicines, and toiletries at waist level to avoid unnecessary bending or reaching.
9) Control Pets’ Movement/Behavior: Train pets to avoid sudden movements around seniors, or restrict them from rooms or areas that can cause falls.
10) Ensure Emergency Preparedness: Keep phones and emergency numbers within easy reach from all main rooms. Have a go-bag containing medicines, medical records, a change of clothes, cash, etc. ready for emergencies.
II. Keep Moving To Stay Moving
Physical activity is one of the best ways to prevent injuries.
Simple routines can help seniors improve their balance, and strength, and maintain overall mobility. (eg. walking, swimming, Zumba, cycling, gardening)
These are not your intense routines done by very fit individuals in their prime, but functional routines used to maintain mobility for folks advanced in years.
Tai Chi for Seniors
Tai Chi, often referred to as “meditation in motion,” is a low-impact exercise that combines slow, deliberate movements with deep breathing. It’s particularly beneficial for seniors as it improves balance, flexibility, and coordination. The gentle and flowing nature of Tai Chi makes it easy on aging joints, while its focus on mindfulness promotes relaxation and reduces stress.
For seniors, standard movements like “Wave Hands Like Clouds” or “Golden Rooster Stands on One Leg” can strengthen core muscles and enhance stability. Seniors practicing Tai Chi regularly may find it easier to recover their balance if they stumble, helping to avoid serious injuries.
Additionally, the rhythmic, flowing motions improve circulation and joint mobility, supporting overall physical health.
Building Strength and Mobility
Perform these routines to keep the body fit and ready for day-to-day movements.
Chair Squats:
1) Sit on a sturdy chair with your feet flat on the ground.
2) Push yourself up into a standing position without using your hands.
3) Slowly lower yourself back into the chair and repeat the motion 10 times.
This exercise strengthens the thighs and hips, which are crucial for navigating stairs and preventing falls.
Arm Raises with Water Bottles:
1) Hold a small water bottle in each hand.
2) Raise your arms to shoulder height, keeping them straight, then lower them slowly.
3) Perform 10–12 repetitions to strengthen your arms and shoulders for better support during everyday tasks.
By integrating these simple exercises into their daily routines, seniors can maintain their physical health, reduce injury risk, and confidently navigate their environment.
Strength Training for Seniors: Is It Safe and Advisable?
According to the CDC (Centers for Disease Control and Prevention), persons 65 years old and above need at least 150 minutes of moderate-intensity a week.
At least 2 days of the week should involve activities that strengthen the muscles.
Yes, strength training with weights is safe and highly beneficial for seniors when done correctly.
As we age, muscle mass naturally decreases—a condition called sarcopenia—which can lead to weakness, poor balance, and increased risk of falls.
Strength training combats this by building muscle, improving bone density, and enhancing overall functional strength. It also supports joint health, making everyday tasks like climbing stairs, carrying groceries, or even standing up from a chair much easier.
“But I’m too old and frail to engage in such routines!” you might say.
The loss in strength and mobility is mainly due to muscle loss. And this muscle loss is brought about by inactivity. So it’s true what they say, “Use it or lose it.”
(It’s no wonder then why seniors living on the farm, mountains, or province, accustomed to physical labor like farming, live through their advanced years with the strength and mobility of a young man.)
Safety Considerations
There are, of course, safety considerations that should take into account each individual’s circumstance and condition.
Strength training is safe for seniors when proper precautions are taken. Consulting a doctor before starting any weight-training program is essential, especially for those with underlying health conditions like arthritis, heart issues, and other contraindications.
Once cleared, seniors should focus on using light weights, resistance bands, or even body weights to begin.
Not all exercises and routines are created equal, and there are exercises and movements that seniors should avoid.
Proper form is critical to avoid injuries, so starting under the guidance of a qualified trainer or physical therapist is advisable.
How Seniors Can Safely Incorporate Weights
1) Start Light: Begin with .5–1 kg dumbbells or resistance bands to focus on form rather than heavy lifting.
2) Warm Up: Always perform 5–10 minutes of light stretching or walking to loosen joints and increase blood flow.
3) Choose Simple Exercises: Bicep Curls and leg raises can be a good start.
4) Progress Gradually: Once comfortable, seniors can increase weights by 0.5–1 kg or add more repetitions, but progression should be slow and steady.
5) Allow for Rest and Recovery: Allow 48 hours between strength-training sessions to let muscles recover.
Strength training reduces the risk of falls by improving balance and stability, and helps manage chronic conditions like osteoporosis, diabetes, and arthritis. An elder who incorporates weights into their routine may notice they can carry groceries without any difficulty or get up from a low seat more easily.
With proper guidance, starting with light weights, and progressing gradually, seniors can safely enjoy the many benefits of strength training.
III. Nutrition for Seniors
Good nutrition becomes even more critical as we age. For seniors, eating the right balance of nutrients not only supports overall health but also helps maintain energy, strengthen bones and muscles, boost immunity, and reduce the risk of chronic illnesses.
A well-balanced diet plays a key role in preventing injuries by promoting better mobility, balance, and recovery after physical strain.
Seniors deal with his or her own unique medical conditions, and would, for example, be prevented by their doctors from consuming certain foods. (eg. “Lolo, iwas lang po tayo sa baboy ha. Lalung-lalo na sa taba.” )
Individuals will have their specific nutritional requirements and supplements. But in general, here are the key nutrients seniors need:
Protein for Muscle Maintenance
Protein preserves muscle mass, which naturally decreases with age. Incorporating lean sources like chicken, fish, eggs, tofu, beans, and low-fat dairy helps maintain strength and mobility.
Calcium and Vitamin D for Strong Bones
These nutrients help maintain bone density and reduce the risk of fractures. Milk, yogurt, cheese, leafy greens, and fortified cereals are rich in calcium. Vitamin D can be obtained from sunlight, fortified foods, and supplements.
Healthy Fats for Brain and Joint Health
Omega-3 fatty acids, found in fatty fish (like salmon and mackerel), nuts, seeds, and avocados reduce inflammation and support joint flexibility.
Fiber for Digestive Health
Aging can slow digestion, making fiber crucial for preventing constipation and maintaining gut health. Whole grains, fruits, vegetables, and legumes are excellent sources.
Hydration
Seniors are more prone to dehydration due to a diminished sense of thirst. Drinking 6–8 glasses of water daily, supplemented with soups, herbal teas, and water-rich fruits like watermelon, is essential.
Vitamins and Minerals
B Vitamins: Support energy production and brain function. Found in fortified cereals, fish, and leafy greens.
Iron: Prevents fatigue and anemia, with sources like lean meats, spinach, and lentils.
Magnesium: Helps with muscle function and is found in nuts, seeds, and whole grains.
Tips for a Senior-Friendly Diet
1) Smaller, Frequent Meals: Seniors with reduced appetites may find it easier to eat small, nutrient-dense meals throughout the day.
2) Colorful Plates: A variety of fruits and vegetables ensures a wide range of vitamins and minerals.
3) Easy-to-Chew Options: Soft foods like mashed sweet potatoes, soups, and smoothies can make eating more enjoyable for seniors with dental issues.
4) Limit Empty Calories: Cut back on processed foods high in sugar and salt, which provide little nutritional value.
By prioritizing nutrient-rich foods, seniors can enhance their physical resilience, recover faster from injuries, and maintain independence and vitality well into their later years.
IV. Mind Your Head
As people age, they may face challenges like isolation, loss of loved ones, or declining physical abilities, which can contribute to feelings of anxiety, depression, or loneliness.
Poor mental health doesn’t just affect emotional well-being—it can also impair physical health, making it harder for seniors to stay active, engaged, and resilient. An excellent mental health plan helps seniors enjoy their golden years.
How Seniors Can Improve Mental Health
1) Stay Socially Connected: Regular interaction with friends, family, or community groups helps reduce loneliness and boosts mood.
2) Keep the Mind Active: Activities like puzzles, reading, or learning new skills (e.g., painting or gardening) stimulate the brain and improve cognitive function.
3) Practice Mindfulness and Relaxation: Meditation, deep breathing, or yoga can help reduce stress and improve emotional resilience.
4) Adopt a Routine: Having a daily schedule provides structure and a sense of purpose, helping seniors stay motivated.
5) Exercise Regularly: In addition to physical benefits, physical activity releases endorphins, improves mood, and reduces symptoms of depression and anxiety.
6) Seek Support When Needed: Talking to a trusted friend, joining a support group, or consulting a therapist can help seniors navigate emotional challenges.
7) Limit Negative News Intake: Constant exposure to distressing news can lead to anxiety or hopelessness. Seniors should balance staying informed with time spent on uplifting content. Watch a feel-good movie or listen to relaxing music instead.
8) Volunteer and Give Back: Helping others fosters a sense of purpose and connection. Volunteer at a local church, school, or community organization.
9) Focus on Gratitude: Maintaining a grateful spirit by focusing on daily positives can shift focus from worries to blessings.
10) Practice Your Faith: Praying, attending church services, and engaging in accountability groups can provide comfort, hope, and strength.
Caring for mental health improves overall quality of life. By staying connected, engaged, and proactive, seniors can embrace their later years with a sense of purpose and fulfillment.
Take these intentional steps and make yourself “unbreakable” in your golden years. Through a safe home environment, exercise, and meaningful connections, you can build strength and resilience to face all of life’s challenges.
BloodWorks Lab is the Seniors’ partner in health and well-being. We offer the “Senior Citizen’s Checkup,” designed to give the elder members of our community a health update.
As a one-stop shop for all blood test needs, we also offer a broad range of medical screenings and assessments. We were the first in the country to offer the Anti Acetylcholine Receptor (lgG) Antibody Test and the Anti N-Methyl-D-Aspartate Receptor (Anti NMDA Receptor) Antibody Test.
Book your appointment today, lolo’s and lola’s.
Our branches are in Alabang, Katipunan, and Cebu.