Move It or Lose It: A Guide to Maintaining Independence

by Alec Heesch

November 2025

Remaining at home is a goal of many Stutsman County older adults. To reach that goal, three things might be helpful: maintaining muscle strength, balance, and keeping the home environment safe.

Health professionals often say, "motion is lotion for the joints," referring to the fact that regular activity keeps joints lubricated and working smoothly, much like oil in a hinge. Exercises involving joints help reduce stiffness and ease pain – in addition to boosting blood flow and increasing stamina – to make everyday activities like climbing stairs, carrying groceries, or gardening easier.

Specific examples of these exercises include walking the perimeter of a house or farm shed – done outside in spring, summer, and fall or inside during the winter. Swimming at a local Jamestown facility is another way to keep multiple joints lubricated. People who might prefer biking can do so either outside or inside on a stationary bike.

Another phrase a doctor might use to encourage activities that help maintain independence is "strong today, steady tomorrow." This refers to balance and stability. Good balance begins with good muscle strength. Experts say that after age 50, muscle size actually starts decreasing by 2% each year. That translates into a 40% muscle loss by age 70 However, these experts also say strength training exercises can slows this decrease. Exercises like lifting soup cans for light weights or using resistance bands – those large rubber bands – or even movements like a "sit-to-stand" exercise can build muscle in a safe and practical way.

What's the "sit to stand" exercise? It starts with sitting in a sturdy chair. Then comes the part that might be tricky at first: Standing up without using the hands. Until strength is gained, it's best to lean on "stander-by" assistance, like solid nearby furniture or even a human. Once up on the feet, wait to feel steady and then return to the seated position. Repeating this several times strengthens the legs, build thigh muscles, helps with balance, all eventually making similar daily tasks easier and reducing the likelihood of falls.

On the topic of falls, research has shown preventing falls helps maintain independence because even a single fall that causes a hip or shoulder fracture can lead to a long hospital stay and the inability to be safe at home after discharge.

What can help prevent falls? Balance training. Balance exercises like heel-to-toe walking, standing on one foot for short periods, or joining structured classes such as yoga or pickleball improve coordination and stability. These simple targeted activities train the body to react to being off balance, like when getting out of a chair or walking in an uneven or icy parking lot.

Another important approach to preventing falls is a clear, uncluttered home. Research shows that many older adults fall because of "road hazards" inside their home: cluttered hallways, poor lighting, or pets in unexpected locations. Keeping walkways clear to the bathroom, removing rugs, and moving the coffee table that always gets bumped into are great places to start in reducing hazards. Replacing burnt out light bulbs and using the overhead lights when moving around the home at night are two more ways to help prevent falls. Lastly, being conscious of where pets are helps prevent them from getting wrapped up underfoot, important for both pet and owner.

For Stutsman County's older adults, activities linked to "motion is lotion" and "strong today, steady tomorrow" can be activities that preserve independent living. Along with reducing a home's "road hazards, muscle and balance can be worked into a daily routine and may make maintaining personal independence a more attainable goal.

About the Author

Alec Heesch is a third-year medical student at the University of North Dakota School of Medicine & Health Sciences. He was selected as the Jamestown participant for the school's ROME program, or Rural Opportunities in Medical Education. Part of the ROME program teaches student doctors how rural newspapers can be partners for sharing health information. The information presented here is not intended for diagnosis or treatment and should not be used in place of previous medical advice provided by a licensed provider.