Aging is a natural process that brings inevitable changes like wrinkles and grey hair.
However, recent research reveals that many age-related physical changes, particularly those affecting muscles, bones, and joints, are not as unavoidable as once thought.
Instead, they are often a result of inactivity. Engaging in physical activity is key to reducing or reversing the risk of disability and chronic disease in older age.
Muscle and Bone Conditions in Older Age
63% of older adults over 75 experience some disability in UK, often linked to the musculoskeletal system. Common conditions include:
Osteoarthritis: Breakdown of joint cartilage causing pain and stiffness.
Osteomalacia: Soft bones due to vitamin D metabolism issues.
Osteoporosis: Bones become brittle and more prone to fractures.
Rheumatoid Arthritis: Inflammation of the joints.
Muscle Weakness and Pain: Often a consequence of the above conditions.
Age-Related Changes in Muscle
As we age, our muscles lose size and strength, leading to fatigue, weakness, and reduced exercise tolerance. This is due to:
Reduction in muscle fibers and shrinkage in size.
Slower replacement of muscle tissue, with lost muscle being replaced by tough, fibrous tissue.
Changes in the nervous system reducing muscle tone and contractibility.
Age-Related Changes in Bone
Bone is a living tissue that changes with age, resulting in tissue loss. Low bone mass weakens bones and increases breakage risk. Factors include:
Inactivity leading to bone wastage.
Hormonal changes, such as menopause in women and a gradual decline in sex hormones in men.
Loss of calcium and other minerals in bones.
Age-Related Changes in Joints
Joints become stiffer and less flexible in older age due to:
Decrease in lubricating fluid and thinning of cartilage.
Shortening and stiffening of ligaments.
Lack of exercise causing cartilage shrinkage and reduced joint mobility.
The Role of Physical Activity
Exercise is one of the best ways to slow or prevent problems with the muscles, joints, and bones. A moderate exercise program can help you maintain strength, balance, and flexibility. Exercise helps the bones stay strong.
It is important to eat a well-balanced diet with plenty of calcium. Women need to be particularly careful to get enough calcium and vitamin D as they age. Postmenopausal women and men over age 70 should take in 1,200 mg of calcium per day. Women and men over age 70 should get 800 international units (IU) of vitamin D daily.
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