Effects of ageing on muscles, bones and joints
Changes to the muscles, bones and joints were once considered to be inevitable too. Researchers now suggest, however, that many ageing-related factors are due to inactivity, and that performing physical activity can help reduce or reverse the risk of disability and chronic disease.
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Muscle and bone conditions as we age
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Disability is very common as we get older. In older people, common conditions affecting muscles and the skeleton, or the musculoskeletal system include:
Osteoarthritis – Cartilage breaks down within the joint, causing pain and stiffness
Osteomalacia – Bones become soft due to metabolism problems with vitamin D
Osteoporosis – the bones become fragile and lose mass. Fractures are more likely
Rheumatoid arthritis – joint inflammation
Muscle weakness and pain – any of the conditions mentioned above may affect the proper functioning of the muscles in question.
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Age-related muscle changes
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Muscle loses size and strength as we get older, which can lead to tiredness, fatigue and decreased exercise tolerance. This is due to a number of factors which work together, including:
Muscle fibres are decreasing in number and diminishing in thickness.
The muscle tissue is more slowly replaced and the missing muscle tissue is replaced by a tougher and more fibrous tissue.
Changes in the nervous system contribute to decreased tone and decreased ability to contract.
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Changes in bone related to age
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Bone is the fabric of living. When we age, the bone structure changes and this contributes to bone tissue loss. Small bone mass means bones are thinner and risk breaking from a sudden bumps or falls.
Bones are getting less dense when we age for a number of reasons, including:
An inactive lifestyle causes wasting to the bone.
Hormonal changes – menopause in women triggers mineral loss in bone tissue. In men, the gradual decline in sex hormones can lead to osteoporosis.
Bones lose calcium and other minerals.
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Alterations in joints related to age
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Bones in a joint do not touch one another directly. Cartilage that line your joints (articular cartilage), synovial membranes around the joint and a lubricating fluid within your joints (synovial fluid) cushion them. The joint movement becomes stiffer and less flexible as you age because the amount of lubricating fluid inside your joints decreases and the cartilage becomes thinner. Likewise, ligaments tend to shorten and lose flexibility, making joints feel stiff.
Many of those age-related joint changes are due to lack of exercise. Joint motion, and the associated movement ‘stress,’ helps to keep the fluid moving. Being inactive causes the cartilage to shrink and stiffen, thus reducing mobility in the joint.
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Physical Activity Will Help
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Exercise can prevent numerous age-related changes in muscles, bones and joints – and also reverse those changes. It is never too late to start living and enjoying the benefits of an healthy lifestyle.
Research shows:
Exercise can strengthen the bones and help to reduce the rate of bone loss.
Older people can increase muscle mass and strength through exercises that strengthen the muscles.
Exercises of balance and coordination, such as Pilates, can help to reduce the risk of falls.
Physical activity may delay the progression of osteoporosis as it slows down the rate at which bone mineral density decreases.
Weight-bearing exercise, such as walking or weight training, is the best sort of exercise for bone mass maintenance. Twisting or rotational movements, where the muscle attachments pull on the bone, can also to be beneficial.
Older people who exercise in water (which is not weight-bearing) may still experience bone and muscle mass increases compared to older sedentary people.
Stretching is another excellent way to help keep the joints flexible.
You should always consult your healthcare professional or your doctor before beginning any new physical activity programme. If you haven’t exercised for a long time, are elderly or have a chronic condition (such as arthritis), your doctor, or physiotherapist may help you customise an appropriate and healthy exercise plan. If you have osteoporosis, it might be best to take more calcium, too. Medications are often needed to treat osteoporosis.
If you have any further questions about any aches or pains or advice, please contact the clinic on 028 92666959, or email info@gavnoble.com
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