Why is it that some things become more difficult as we get older? Why don't our bodies move as well as they used to? It is an established fact that we lose flexibility as we age. It can take us much longer to warm up during an activity, which can reduce our performance and lead to injuries. With these facts, it is no coincidence that we see many older clients in our clinic and often hear things like:
• “I get out of bed very stiff.”
• “I can barely put on my shoes in the morning.”
• “I feel like I was run over by a truck the day after a football game.”
• “It takes me forever to warm up to golf.”
If any of this resonates with you, read on to find out why it happens and what you can do about it!
What happens to our bodies as we get older?
Due to the normal aging process, our bodies continually lose a small amount of flexibility. This reduced flexibility can negatively impact our daily lives by reducing our functional capabilities in our normal daily activities. For example, you may have difficulty getting up from the floor, so you tend to avoid activities that require you to lie down on the floor. This avoidance and self-restraint can lead to even further loss of function and flexibility.
Collagen is the most abundant protein in the body and is an important part of bones, muscles, tendons and cartilage. Our collagen levels begin to slowly decline from the age of 25, causing bones, muscles, tendons and cartilage to become less flexible over time(Essentials of anatomy and physiology, 3rd edition 2022).
As we age, our bones tend to decrease in size and density, causing us to become fatterfragile.Subchondral bone (the bone that sits beneath the cartilage in a joint) is also reduced in thickness and density. Our muscles tend to lose size and strength as we age, leading to premature fatigue, weakness and reduced exercise tolerance. Muscle fibers decrease in number and size with age, muscle tissue is also replaced more slowly, and lost muscle tissue is replaced with tough, fibrous tissue, leading to further loss of flexibility.
The loss of flexibility as we age is also partly due to our bodies becoming increasingly dehydrated as we retain less fluid in our musculoskeletal system due to reduced muscle mass. Connective tissues such as tendons and ligaments also stiffen due to fluid loss, causing our joints to stiffen.
Can we help maintain our flexibility as we age?
Yes! While some changes are unavoidable, we can slow or even reverse some of this loss of flexibility and prevent serious loss of function. The saying "use it or lose it!" is very appropriate here. When you don't train your muscles, muscle wasting occurs and you lose strength. As we become weaker, we tend to move less, which in turn leads to loss of range of motion with stiff joints and tight muscles.
Fortunately, it can often be very easy to counteract this loss of movement and flexibility as we age.just get started!
Staying active and exercising can help prevent and reverse many age-related changes in your muscles, bones and joints. Research shows that physical activity later in life promotes the development of diabetesosteoporosis,because it slows the rate at which bone mineral density is reduced. Older people can also increase muscle mass and strength through strength training and resistance exercises. Balance and coordination exercises can help reduce the risk of falls. Stretching and functional training are great ways to keep us mobile and flexible as we age.¹ Research findings support the importance of initiating physical exercise habits from the onset of old age and suggest that exercise should be sustained over the long term.²
You can also help promote your bone, joint and muscle health by:
- Make sure you get enough calcium.This can be obtained from dietary calcium sources such as dairy products, broccoli, kale, salmon and tofu.
- Make sure you get enough vitamin D.Many people get enough vitamin D by being outside in the sun. Other sources include tuna, salmon, eggs, milk and vitamins.
- Include physical activity in your daily routine.The types of exercises that help with this include weight-bearing exercises such as walking, jogging, stair climbing, and strength training, all of which can help you build strong bones and slow bone loss. They also help you maintain muscle strength and flexibility.
Here at Lilyfield Physiotherapy we run many training groups such asFitbones,Clinical traininggroups andCircuit training. We're here to get you moving, no matter your age or current skill level! It is important to keep moving to stay healthy and fit, especially as we get older. Let us help you find the right training options for your body and lifestyle. To remind…
You were made to move!
Call us or book online for training advice.
- Light resistance and stretching exercises in older women: effect on flexibility. Raab DM, Agre JC, McAdam M, Smith EL. Archives for Physical Medicine and Rehabilitation, April 1, 1988
- A long-term physical activity training program increases strength and flexibility and improves balance in older adults. Jesus Seco, Luis Carlos Abecia, Enrique Echevarria, Ismael Barbero, Juan Torres-Unda, Vicente Rodriguez, Jose Ignacio Calvo. http://doi.org/10.1002/rnj.64. January 30, 2013
