In the United States, a senior citizen is defined as someone able to retire with full social security benefits at age 65. Regardless of whether you have reached that age yourself, or have parents and grandparents who fit into that category, it is important to understand and appreciate the unique health problems faced by seniors, along with possible health solutions.

Seniors lose height in their intervertebral discs as they age because the cartilage dries out and degenerates. Restoring joint mobility and nerve function through chiropractic adjustments is critical. The goal for optimum senior functioning is to achieve at least 80 degrees of rotation in their neck if they are still driving, and 60 degrees of rotation if they are no longer driving. In terms of their peripheral body movement, seniors need at least 160 degrees of shoulder flexion and 60 degrees of straight leg rising. Doctors of chiropractic can monitor a senior's range of motion and help improve spinal restrictions caused by subluxations and muscle imbalance through regular chiropractic adjustments.

There are many things seniors can do to ensure a high quality of life well into their golden years. Simply put, seniors need to stay active as long as they possibly can. They should attempt housework, yard work and hygienic practices daily. Seniors in independent or assisted-living facilities should be encouraged to attend the daily exercises offered by the activities director. Finally, the foods seniors eat are very important. A diet emphasizing vegetables, fruits, nuts, whole grains, lean meat and coldwater fish is ideal – for people of all ages. These simple lifestyle choices, along with regular chiropractic care, can make all the difference.

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Every study, scientific report and expert commentary on good health endorses moderate-to-strenuous exercise. Here are a few pointers for kick-starting an exercise regimen that can get and keep you in shape.

Set Realistic Goals
Fire up your health plan by assessing your current physical condition and setting both short-term and long-term goals. Engage in some type of physical activity two to three times a week for at least 30 minutes at a time, and increase the intensity as you get stronger.

Make It Fun
Fun is a key ingredient to a successful long-term fitness plan. Vary your exercise routine to include weight-lifting, walking or running on the treadmill, aerobic classes, swimming and other activities to make each day interesting.

Honesty Is the Best Policy
Telling yourself little white lies about your diet and exercise habits is one of the quickest ways to sabotage your health plan. Learning to look at nutrition labels and estimate the number of portions you consume is an important first step in being honest with yourself.

Don't Buy Into Quick Fixes
In order to achieve long-term success, you must approach diet and exercise as a big-picture improvement to your life. A long-term fitness plan, tailored to your interests and health needs, is the only sustainable way to get and stay in shape.

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An estimated 55 percent of men and 78 percent of women over the age of 20 are not getting enough calcium in their diets. The following are a few strategies and tips to help you meet your calcium needs each day:

• Use low-fat or fat-free milk instead of water in recipes such as pancakes, mashed potatoes, pudding and instant, hot breakfast cereals.
• Blend a fruit smoothie made with low-fat or fat-free yogurt for a great breakfast.
• Sprinkle grated low-fat or fat-free cheese on salad, soup or pasta.
• Choose low-fat or fat-free milk instead of carbonated soft drinks.
• Serve raw fruits and vegetables with a low-fat or fat-free yogurt-based dip.
• Create a vegetable stir-fry and toss in diced calcium-set tofu.
• Especially for lactose-intolerant patients: Complement your diet with calcium-fortified foods such as certain cereals, orange juice and soy beverages.

Daily Recommended Value

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