Three in four Americans aged 50 and older want to remain in their homes as they age, according to AARP. Preserving that independence, orthopedic surgeon and longevity expert Dr. Vonda Wright says, begins with habits that protect mobility, strength and the ability to manage daily life.

Wright, an Orlando, Florida, surgeon certified by two boards and an authority on active aging and mobility, identified three major obstacles to remaining at home. They include difficulty rising from a chair and handling personal care, memory problems and incontinence that complicates personal hygiene.

Maintaining independence requires attention to the entire musculoskeletal system, including muscles, bones and tendons, Wright said. Her recommendations focus on regular movement, strength training, adequate nutrition, a constructive view of aging and open conversations about needed assistance.

Movement is central because the human body craves mobility, according to Wright. For older adults, staying active can preserve the ability to perform ordinary tasks without assistance, while the Centers for Disease Control and Prevention suggests low impact options including walking, cycling and water exercise.

Pain does not always mean activity must stop. “Even when your hips hurt, even when your knees hurt, you should move on the ground, or get in a pool in chest-high water,” Wright suggested.

The surgeon does not advise exercising through a new injury or severe pain, but she challenged the assumption that rest is always the best response. “So rest is not the answer for feeling better — staying strong and mobile is.”

Building muscle is another crucial part of maintaining independence. Strength training supports the movements needed to get out of a chair, climb stairs and carry groceries, all of which can help older adults continue managing their daily lives.

Wright said people can build muscle regardless of their age or current skill level, even while sitting in a wheelchair. She cited early research by Dr. Maria Fiatarone at Tufts University showing that people could regain function at 90 years old.

In that small 1990 study, nine nursing home residents completed eight weeks of high intensity resistance training. Their muscle strength increased by an average of 174%, while their muscle size and mobility also improved.

The National Institute on Aging recommends muscle strengthening activities at least two days each week for older adults. Those sessions should target all major muscle groups and include recovery time, with options such as resistance bands, hand weights and exercises using body weight.

Beginners are advised to start gradually and seek help from a doctor or physical therapist when needed. This measured approach is especially important because Wright distinguishes between staying active through familiar discomfort and attempting to exercise through severe pain or a new injury.

Nutrition also matters because older adults tend to eat less, which can make it harder to maintain energy and build muscle. Wright said she has observed that pattern in her parents, who are 86, and warned that the body needs sufficient protein and calories to support strength.

Although older adults may need fewer calories, the National Institute on Aging says they still require enough nutrients to support their health. The agency recommends eating foods rich in protein throughout the day, including seafood, dairy, fortified soy products, beans and lentils.

Wright also urged older adults to reject the idea that aging automatically means an unavoidable slide from vitality to frailty. “The reality is that there is no age or skill level when you're done.”

Planning should begin during busy working years, including the 30s and 40s, rather than waiting until independence has already become difficult. Wright described remaining where and with whom a person wants to live as part of a lifetime plan.

Families also need direct conversations about assistance, Wright said, because aging parents may avoid asking for help out of concern that they will burden their adult children. She recommends asking what help is wanted and exploring available support, including community programs.

Wright’s elderly parents live with her family, and she arranged additional help after noticing their meals suffered while she traveled. Half of their meals are now delivered each week, allowing them to remain independent while receiving assistance that fits the family’s needs.