As we age, our bodies change. Things that used to stay north begin to head south. Smooth complexions begin to take on a less-than-pressed look. Our hair may begin to feel less luxurious. Many signs of aging are obvious. Others are more subtle.
A lot of people comfortably enjoy the aging process, having little problems and leading an active lifestyle, vibrant, alert, and full of enthusiasm for what’s yet to come. In fact, they may look, act and feel several years younger than their actual chronological age.
Unfortunately, there are those who experience the chronic stresses of aging, such as osteoarthritis and osteoporosis, which can limit their ability to fully participate in the activities they once loved.
In taking the right steps, you can counterbalance the effects of aging, maintaining a youthful spirit and an independent life along the way! A healthy diet, regular exercise, and a positive attitude are all great aging-busters, and they can help to offset the progression of aging in your body.
As we age, our muscles begin to shrink and lose mass. This is a natural process, but if you live a sedentary lifestyle, it can accelerate the shrinkage. The number and size of muscle fibers also decrease with age. As such, the muscles are slower to respond when someone is in their 50s than when they were in their 20s.
Aging also causes a decrease in the water content of the tendons, making them stiffer and less tolerant of stress. Handgrip strength will also diminish with age, and routine tasks like opening a jar or rotating a key can become noticeably more difficult.
The heart muscle is less able to send large quantities of blood to the body quickly. During the aging process, fatigue is more evident and it takes longer to recover. The metabolic rate of the body also slows down, meaning food is not as quickly converted to energy, which could lead to obesity and a spike in “bad” cholesterol levels.
During one’s life, the bones in the body continually change through the absorption and formation process known as remodeling. As one grows older, the balance between the bone absorption and the formation changes, which results in a loss of bone tissue. Due to a decrease in the mineral content of the bones, they become fragile and less dense. Osteoporosis may begin to set in.
The make-up of the cartilage, the cushioning between the bones, begins to change. Because there is less water, the cartilage is more likely to become stressed, which can lead to degeneration and arthritis.
The joints are not overlooked during the aging process, either. Their range of motion becomes more restricted and less flexible. As the cartilage breaks down from a lifetime of use, the joints can become inflamed and prone to arthritis.
So, how can we potentially avoid all of these adverse changes in our bodies as we age? Surprisingly, many of the changes in the musculoskeletal system are more a result of disuse as opposed to the process of aging. Incorporating regular exercise into your daily routine is important!
Stretching is a great way to maintain flexibility in the joints and weight training can increase the mass and strength of the muscles. Just moderate amounts of physical activity can also reduce problems with high blood pressure, heart disease, and even some forms of cancer.
And don’t think that an exercise program means you have to begin preparing for a marathon run! Even going for a daily walk can be beneficial. Just 30 minutes of moderate activity, even if broken up into two, 15-minute segments per day, can help. Spend some time gardening or take the dog for a walk. You will be surprised at the results. However, if you have never exercised before, please speak with your doctor first.
If you have any doubt about how this type of approach to the aging process will work, just ask my nearly 106-year-old grandma who is still in good health and in good spirits! If that is not a living testament to this idea, then I don’t know what is! If she can tell a woman 30 years her junior who walks with her, “Honey, you’re slowing me down,” she must be doing something right!
(Information for this article was found at http://orthoinfo.aaos.org/topic.cfm?topic=A00191)