At Senior Services of Midland County, we make it easier to take the guesswork out of healthy aging.
Why Strength Matters More Than You Think
Did you know that most adults begin losing muscle between the ages of 30 and 35? Physically inactive individuals can lose anywhere from 3% to 8% of lean muscle mass each decade after that. Hormonal changes, shifts in how the body processes protein, and changes in nerve and blood cells all play a role.
But muscle loss doesn’t have to be inevitable.
According to the Academy of Nutrition and Dietetics (EatRight.org), regular resistance training is key to building and maintaining muscle as we age. Adults should aim to participate in muscle-strengthening activities at least twice per week, working major muscle groups including the legs, hips, back, chest, abdomen, shoulders, and arms.
That might include:
Bonesaver Fitness Class is offered multiple times a week at a variety of locations.
- Lifting weights
- Using resistance bands
- Yoga
- Push-ups or sit-ups
- Gardening or yardwork
- Carrying groceries
The important thing is to keep moving!
That’s why we offer a variety of low- or no-cost fitness classes designed specifically for older adults. These classes help improve strength, balance, and cardiovascular health in a supportive and welcoming environment. See our Fitness Class Webpage for a full schedule of fitness classes.
Nutrition: The Partner to Strength
Exercise is only part of the equation. Proper nutrition plays an equally important role in maintaining muscle and overall wellness.
Protein helps rebuild and preserve muscle tissue. Carbohydrates provide energy to stay active. Healthy fats support heart and brain health. And getting enough total calories ensures your body has what it needs to function properly.
At our Activity and Dining Centers, we provide freshly prepared hot lunch meals every week for just $5/each — or pay what you can afford. Our goal is to make healthy eating accessible to everyone.
Our nutrition staff carefully plans each meal using guidance from the American Heart Association and the Academy of Nutrition and Dietetics to ensure balanced, heart-healthy options.
Stuffed Salmon with Alfredo Sauce – Reserve this lunch on Tues, April 14th, call 989-633-3700!
What’s on Your Plate?
Meals at Senior Services meet important nutrition standards:
- Calories: 533-866
- Protein: 10-35% of total calories
- Fat: 20-35% of total calories
- Carbohydrate: 45-65% of total calories
- Fiber: 7 grams or more
- Sodium: Less than 1,000 mg
- Potassium: More than 867 mg
- Calcium: Over 400 mg
- Vitamin C: Over 25 mg
- Vitamin B6: Over 0.5 mg
- Vitamin B12: Over 0.8 mcg
These nutrients support muscle maintenance, heart health, bone strength, immune function, and overall vitality.
Take the Guesswork Out of Healthy Living
Planning balanced meals every day can feel overwhelming — especially when cooking for one or two. Let us help.
When you combine regular strength-building exercise with nutritious, thoughtfully prepared meals, you create a powerful foundation for managing your health and well-being as you age.
We invite you to join us for lunch sometime, connect with friends, and experience the benefits of great nutrition without the hassle of meal planning.
At Senior Services, we’re here to help you stay strong, stay active, and stay well — every step of the way!
