Building strength and resilience: Your foundation for healthy aging

Madhu Henry, MD is a primary care physician board certified in internal medicine. Dr. Henry is dedicated to the prevention of disease, focusing on diabetes, hypertension, cholesterol management and their cumulative risk on the cardiovascular system. She integrates Western and Eastern medicine to expand access to care and improve patient outcomes. She sees patients in the Inova 360 Concierge Medicine — Fairfax office.

The path to healthy longevity isn’t found in a single medication or test – it’s built through daily choices that keep your muscles strong, your bones healthy and your body independent. Research consistently shows that resistance training and weight-bearing exercise are among the most powerful ways to maintain vitality as we age. These activities help you feel better today and lower your risk of falls, broken bones and future health problems.

Muscle and bone: The foundation of independence

Maintaining muscle mass and bone density becomes more important after age 50. Resistance training – using weights, resistance bands or your own body weight – builds both. The American Heart Association recommends strength training at least twice a week, targeting all major muscle groups with 8-12 repetitions per exercise. And you don’t need a gym membership; exercises like squats, wall push-ups and resistance-band work can be done at home. Combining resistance training with weight-bearing activities like brisk walking, stair climbing or dancing provides extra bone-strengthening benefits. The key is consistency and to make exercises harder over time.

Eating enough protein is also critical to keeping your muscles strong. Older adults need approximately 25-30 grams of high-quality protein at each meal – much more than younger adults. The best sources are whole foods: lean meats, fish, eggs, Greek yogurt, cottage cheese, beans, lentils and tofu. While protein bars and shakes are convenient, whole foods provide additional nutrients like calcium, vitamin D, omega-3 fatty acids and other compounds that support overall health. Spreading protein intake evenly throughout the day is the most effective way to maintain muscle mass.

Calcium and vitamin D: Building blocks for bone health

Try to get your calcium (1,000 – 1,200 mg daily) and vitamin D (600-800 IU daily) from food, not just supplements. Excellent sources of calcium are dairy products, fortified plant-based beverages (soy milk, oat milk, almond milk), fortified orange juice, canned salmon with bones, sardines, tofu, kale and broccoli. For vitamin D, eat fatty fish (salmon, mackerel, sardines), egg yolks, fortified milk and plant-based beverages, and fortified cereals. These whole foods also provide protein, magnesium and other nutrients for bone health.

Simple tests that predict your future health

A few simple physical tests can tell you a lot about your health and how well you’ll stay independent. These include:

• Sit-to-stand test: how many times you can stand up from a chair in 30 seconds
• Timed up-and-go test: how quickly you can stand, walk 10 feet, turn and sit back down
• Single-leg balance: how long you can stand on one foot with your eyes open
• Handgrip strength

How you do on these tests can predict not just your risk of falling, but also your chances of developing heart disease, diabetes, memory problems and even your overall lifespan. The good news is that regular exercise can improve your scores. Think of these tests as health checkups – just as important as your blood pressure or cholesterol.

Flexibility and balance: Often overlooked, always important

Balance and flexibility exercises are just as important as strength training. Simple practices like standing on one leg while brushing your teeth, heel-to-toe walking or tai chi can dramatically reduce your risk of falling. Stretching, yoga or similar activities help you stay flexible and make daily activities easier. Together, strength, balance, and flexibility training support independent living and a full, active life at any age.

The evidence is clear: the lifestyle choices you make today – especially around exercise and nutrition – can help you feel your best and keep your freedom as you get older. By prioritizing resistance and balance training, adequate protein from whole foods, calcium and vitamin D-rich foods, you’re investing in your future independence and quality of life.

To learn more about the Inova 360 Concierge Medicine please contact our team.