Ageing - muscles bones and joints

Some age-related changes, such as wrinkles and grey hair, are inevitable. It was once thought that changes to muscles, bones and joints were unavoidable too. However, researchers now propose that many factors associated with ageing are due to inactivity. Exercise to increase muscle and bone fitness can help to reduce or reverse the risk of disability and chronic disease.

Lack of physical activity can set up a vicious cycle. An older person who lives a sedentary lifestyle is prone to a range of diseases that could impose bed rest. It is thought that a bed-ridden older person can lose around five per cent of their muscle strength for each day of their time in bed. Someone who is feeling weak and unsteady on their feet may avoid exercise and so the physical decline continues.

Musculoskeletal diseases common in older age
Nearly half of all Australians over the age of 75 years have some kind of disability. Common conditions affecting the musculoskeletal system in older people include:

• Osteoarthritis – the cartilage within the joint breaks down, causing pain and stiffness.
• Osteomalacia – the bones become soft, due to problems with the metabolism of vitamin D.
• Osteoporosis – the bones lose mass and become brittle. Fractures are more likely.
• Rheumatoid arthritis – inflammation of the joints.
• Muscle weakness and pain – any of the above conditions can affect the proper functioning of the associated muscles.

• Muscle fibres reduce in number and shrink in size.
• Muscle tissue is replaced more slowly and lost muscle tissue is replaced with a tough, fibrous tissue.
• Changes in the nervous system cause muscles to have reduced tone and ability to contract.

• A sedentary lifestyle causes bone atrophy.
• Hormonal changes – in women, menopause triggers the loss of minerals in bone tissue. In men, the gradual decline in sex hormones leads to the later development of osteoporosis.
• Bones lose calcium and other minerals.

• Exercise can make bones stronger and help slow the rate of bone loss.
• Older people can increase muscle mass and strength, through muscle-strengthening activities.
• Balance and coordination exercises, such as tai chi, can help reduce the risk of falls.
• Physical activity in later life may delay the progression of osteoporosis as it slows down the rate at which bone mineral density is reduced.
• Weight bearing exercise, such as walking or weight training, is the best type of exercise for maintenance of bone mass. There is a suggestion that twisting or rotational movements, where the muscle attachments pull on the bone, are also beneficial.
• Older people who exercise in water (which is not weight bearing) may still experience increases in bone and muscle mass compared to sedentary older people.
• Stretching is another excellent way to help maintain joint flexibility.

• Your doctor
• Physiotherapist
• Exercise physiologist
• ‘Go for your life’ Infoline service Tel. 1300 739 899

• At least half of the age-related changes to muscles, bones and joints are caused by disuse.
• Recent studies show that less than one in 10 Australians over the age of 50 years do enough exercise to improve or maintain cardiovascular fitness.
• See your doctor before starting any new exercise program.

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