Orthopedic surgeon, who works with Olympians, shares tips to age with strength

Dr Vonda Wright shared essential strategies for maintaining health and mobility as people age.

Dr Vonda Wright, an orthopedic surgeon based in Florida and known for her work with Olympians, shared essential strategies for maintaining health and mobility as people age, especially focusing on musculoskeletal strength.

Dr Wright views healthy aging as a lifelong process that begins in what she calls "the critical decade" between ages 35 and 45, when developing habits to preserve muscle and bone density becomes crucial. Emphasising the stakes, she pointed out that 50% of those over 65 who experience a hip fracture never fully regain mobility, with 30% facing fatal outcomes within a year.

To support aging with strength, Dr Wright advocated strength training as the cornerstone of health, especially in maintaining muscle mass, which begins to decline in one’s 30s and 40s. Strength training twice weekly was linked to reduced mortality in a JAMA study from 2022. “Let’s build as much muscle as we can,” she told Business Insider, underscoring muscle’s role in enhancing bone health. She suggested hiring a trainer, if possible, to learn safe lifting techniques.

In addition to physical training, Dr Wright stressed the need for a high-protein diet and sufficient vitamin D for maintaining muscle and bone health. Protein contributes to muscle and bone structure, and she recommended 0.75 grams of protein per pound of body weight. Vitamin D is essential for calcium regulation and bone density, commonly obtained from sunlight and specific foods like oily fish, red meat, and egg yolks.

Lastly, Dr Wright addressed the health risks posed by prolonged sitting, which is associated with muscle weakening and reduced mobility. Referring to research published in the Journal of the American Heart Association, she noted that extended daily sitting significantly raises mortality risk among older adults. To counteract this, Dr Wright recommended regular "micro-breaks" with light exercises like squats every 45 minutes. “Doing ten wall squats or ten chair squats is really effective for musculoskeletal health,” she suggested.