Muscle fatigue becomes a typical occurrence with age. Unfortunately, tired muscles in seniors can be more than just a bother; they can impair their quality of life, mobility, and independence. Thankfully, there are practical strategies for preventing muscle atrophy and preserving strength. With the help of senior home care providers, seniors can be encouraged to incorporate some of those strategies to enhance their general well-being and reduce muscle soreness.

Maintain Fitness with Low-Impact Activities

While it might seem smart to take a break when the muscles are tired, it’s smarter to continue engaging in physical activity. For seniors, they should focus on low-impact activities like walking, swimming, or cycling using a recumbent bike. By increasing circulation, these workouts reduce stiffness and pain in the muscles while continuing to increase strength and endurance. As a result, seniors will enjoy fewer symptoms of exhaustion.

Another strategy to help counteract muscle fatigue is strength training. Since bone density and muscular mass naturally decrease with age, using resistance bands or lightweight lifting can help seniors retain these qualities. Two or three sessions a week focusing on their main muscle groups should be their goal. To avoid injury, senior home care can remind them to warm up and cool down, as well as use the proper form.

Prioritize Sleep

Getting enough sleep is essential for muscle repair, particularly in seniors. After exercise, muscles require time to heal, and they may continue to feel drained and achy if they don’t get enough sleep. Seniors should try to get seven to nine hours each night to give their bodies a chance to heal. Another thing to consider is napping. If seniors can’t get through the day without napping, senior home care should encourage them to only nap for 20 to 30 minutes and to make sure they’re not napping too late in the day.

Maintain Hydration

Fatigue and cramping in the muscles can result from dehydration. Water helps the body rid itself of impurities that can lead to discomfort and helps carry nutrients to the muscles. Seniors should make an effort to drink six to eight glasses of water each day. Additionally, since the body loses fluids more quickly when exercising, it’s critical to drink extra water before, during, and after physical activity. Herbal teas, soups made with broth, and foods high in water content, such as fruits and vegetables, can support hydration in seniors who have trouble staying hydrated.

Use Heat Therapy and Gentle Massage

By reducing muscle tension and increasing blood flow, massage speeds up the healing process for muscles. Seniors may want to go to a licensed massage therapist or practice self-massage at home with massage balls or foam rollers. Another useful method for relieving tense muscles is heat therapy. To relieve muscle soreness, they can apply a warm towel, or heating pad, or take a warm bath. Heat promotes blood flow, which gives muscles more oxygen and nutrients and hastens their recuperation.

Seniors don’t have to slow down because of sore muscles. Instead, with the support of senior home care, they can manage muscle fatigue and continue being active by incorporating some of the tips above.

Sources: https://www.helpguide.org/aging/healthy-aging/exercise-and-fitness-as-you-age
https://www.healthline.com/health/muscle-fatigue

If you or an aging loved one are considering Senior Home Care Services in Brownsville TN, please contact the caring staff at Senior Solutions Home Care. (731) 300-2300 

Senior Solutions Home Care is a Trusted Home Care Agency serving Jackson, Humboldt, Medina, Milan, Trenton, Brownsville, Madison County, and surrounding areas.

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seniorsolutionshomecarestaff

Staff at Senior Solutions Home Care

At Senior Solutions, we have refined our care management skills and developed high care standards to ensure the best care for our clients and their families, along with a commitment to training and mentorship for our professional caregivers and office staff.

Over the years, we have expanded, providing service in all 95 counties throughout Tennessee, and we now have a growing presence in Georgia.

Senior Solutions is recognized as a top 5% independent agency and a three-time Inc. 5000 honoree in 2018, 2019, and 2020. These types of awards matter to us because they show growth in our goal of eventually touching a million lives. We’re excited to continue that growth and to touch even more families with our commitment to quality care!

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