The Ultimate Home Health Guide for Older Adults

The challenges of staying healthy at home have been amplified for older adults, whose unique nutritional, physical, and emotional needs make maintaining well-being more complex. Whether it's reduced access to fresh food or feeling disconnected from loved ones, the effects of staying indoors can take a toll.

The good news? With small but meaningful changes to your daily routine, you can support your body, mind, and soul while staying at home. Here’s your step-by-step guide to thriving indoors.

1. Eat Three Balanced Meals a Day

Older adults often experience unintentional weight loss, which can weaken muscles, impair immunity, and increase the risk of fractures. Prevent this by eating three nutritious meals daily, prioritizing:

• Protein: Include lean sources like eggs, fish, chicken, and legumes in each meal. Aim for 1–1.5 grams of protein per kilogram of body weight daily.

• Fruits and Vegetables: Eating colorful produce boosts vitamins, minerals, and antioxidants that strengthen immunity. Frozen produce is just as nutritious as fresh and keeps longer.

• Omega-3 Fatty Acids: Stock up on shelf-stable options like canned salmon, tuna, and chia seeds for heart-healthy fats.

• Whole Grains: Oats, brown rice, and whole-grain bread provide essential fiber and energy.

Pro Tip: Minimize processed foods and rely on food assistance programs if needed. Eating your vitamins through whole foods is more beneficial than taking supplements.

2. Stay Physically Active

Regular exercise preserves muscle mass, strengthens bones, and lifts your mood. Older adults should aim for at least 150 minutes of moderate activity per week, along with twice-weekly strength-training sessions.

If 30 minutes of exercise feels daunting, break it into smaller sessions. Simple ideas:

• Walk indoors while talking on the phone.

• Perform chair squats during TV commercials.

• Use household items like water bottles for resistance exercises.

Include Four Types of Exercise:

• Stretching: Prevent injuries and improve flexibility.

• Balance: Lower your risk of falls with exercises like standing on one foot.

• Resistance Training: Build strength using weights or bodyweight exercises.

• Aerobics: Walking or dancing keeps your heart and lungs healthy.

Online programs like Go4Life or SilverSneakers offer free resources tailored for seniors.

3. Connect With Your Health Care Team

Telemedicine has made it easier to stay on top of your health without leaving home. Whether it’s managing chronic conditions or discussing a new concern, virtual visits allow doctors to assess your health in your natural environment.

Tips for Successful Virtual Visits:

• Log on 15 minutes early to troubleshoot tech issues.

• Keep a list of your questions and symptoms ready to discuss.

4. Maintain Social Connections

Loneliness can harm both mental and physical health. Keep in touch with family and friends through regular video calls, virtual dinners, or online games.

If technology feels intimidating, ask a loved one to help set up your devices. You can also use simpler options like phone calls or watching a TV show together while chatting on the phone.

5. Exercise Your Mind

Mentally stimulating activities reduce the risk of cognitive decline. Try:

• Solving puzzles or crosswords

• Playing cards or board games

• Taking up hobbies like gardening, woodworking, or embroidery

Engaging in creative activities like recording family history or organizing your home can also keep your mind active.

6. Give Back

Helping others can enhance your sense of purpose and reduce stress. Some ideas:

• Call neighbors to check on their well-being.

• Write letters to loved ones.

• Volunteer virtually by sewing face masks or donating to essential workers.

7. Prioritize Stress Relief

Older adults are more vulnerable to the effects of chronic stress. Make relaxation a daily habit by:

• Spending time in nature (even if it’s your backyard or a balcony).

• Journaling three things you’re grateful for each day.

• Limiting your news consumption to reduce anxiety.

8. Get Quality Sleep

Sleep becomes more elusive with age due to changes in circadian rhythms. To improve your rest:

• Stick to a consistent sleep schedule.

• Use your bed only for sleeping to strengthen the association.

• Skip daytime naps if they interfere with nighttime rest.

If sleep remains a struggle, regular exercise and a balanced diet can support better sleep quality over time.

Staying healthy at home doesn’t have to feel overwhelming. Small, intentional steps can make a big difference in maintaining your well-being. For more tips on aging well and living fully, subscribe to our newsletter.