5 Tips to Keep Your Joints Moving, One of the Keys to Maintaining Mobility
As we get older, work and family commitments can mean we are less active and this can be an issue. Now however young you are, or however old you think you are, movement is king … or queen!
At Clinic Nutrition, we work with physiotherapists and their message is to stay active. Because moving keeps our joints lubricated and our muscles, tendons and ligaments stay supple.
If we become stiff and stay stiff, our joints aren’t happy. This article looks at what happens when we don’t move (yikes!) and gives five simple tips to keep mobile.
Ageing and Movement: Understanding the Effects of Increasing Age on How People Move
No wonder aging has its perks, from self-acceptance to enhanced wisdom. However, getting older also brings many physical and psychological changes that might affect the quality of our lives.
One of the major adverse effects of ageing is limited mobility. As we age we tend to move slower, get tired faster, and may have problems with our coordination and balance.
How Ageing Affects Your Bones, Muscles, Tendons, Ligaments, Cartilage, and Synovial Fluid
Movement, as simple as walking, is actually a complex process. It requires coordination among various components, including the nervous system, muscles, bones, joints, and connective tissues.
In this section, we discuss the effects of ageing on each component of movement. It may not sound super jolly, but there is positivity! And it is important to understand what’s going on, so we can connect better with the things we need to do to keep an active and fulfilled life. Let’s get started.
Ageing effects on bones
With age, our bones lose minerals (like calcium), resulting in a lower bone mass. The bones can also become brittle and are more prone to fractures.
Ageing effects on muscles
Loss of muscle size and strength is common among older adults. It’s one reason why we experience more fatigue, weakness, and reduced exercise tolerance. It can feel so much harder!
Ageing also affects how our brain communicates with the muscles. As a result, as older adults we can actually find it hard to contract our muscles.
Ageing effects on tendons
The tendon is a connective tissue that connects our muscles to our bones.
Ageing results in a decrease in tendon strength, flexibility, and ability to heal. Besides, ageing tendons are more prone to injuries, such as tears. Moreover, aged tendons have decreased blood supply, which can lead to nutritional deficiencies and delayed healing.
Tendons in the shoulder, knee, and lower leg are most susceptible to the effects of ageing.
Ageing effects on ligaments
Ligaments are a type of connective tissue that attach two bones together in a joint.
Ageing changes how collagen fibres are arranged in the ligaments. In addition, as we age, our ligaments become less stiff, weaker, and less responsive to exercise. (1) These age-related effects can make us more likely to get a ligament injury even from low-impact activities.
Ageing effects on cartilage
Cartilage is a type of connective tissue. It supports joint movement by preventing bones from rubbing against each other.
Cartilage is made of specialised cells called chondrocytes. Ageing can cause the number of chondrocytes to drop, leading to delayed healing and loss of cartilage.
Cartilage loss is a hallmark of osteoarthritis (OA), a degenerative disease that causes painful and stiff joints.
Ageing effects on synovial fluid
Synovial fluid is a viscous liquid in the joint space. It lubricates the cartilage, making joint movement smooth. Besides, the synovial fluid nourishes surrounding tissues.
With age, the amount and viscosity of the synovial fluid decrease. Consequently, the fluid becomes less efficient in cushioning and lubricating the joint cartilage, leading to:
- Increased joint surface friction
- Discomfort
- Stiffness
- Decreased range of motion
What Happens to Our Body When We Don’t Move
According to a 2013 study, older individuals who don’t adopt physically active lifestyles are likely to have: (2)
- 40% reduction in their muscle mass
- 10% to 40% reduction in their joint motion
Unfortunately, 1 in 5 individuals between 40 and 60 years of age are physically inactive, reports Public Health England. (3)
Little or no movement has been associated with several negative health effects, including: (4)
- Loss of muscle strength and endurance
- Weak bones
- Slowed metabolism
- Impaired immune function
- Poor blood circulation
- Increased cellular inflammation (one of the major causes of long-term diseases)
Additionally, physical inactivity may make us more likely to have issues including:
- Obesity
- Heart disease
- High blood pressure and high cholesterol
- Stroke
- Type 2 diabetes
- Certain cancers
- Brittle bones and falls
- Depression and anxiety
Most importantly, the risk of premature death (due to any cause) is significantly higher in individuals with a sedentary lifestyle.
Get Moving Irrespective of Your Age Because Movement is the King. Here’s Why?
Any activity that makes our joints and muscles work has so many health benefits. In fact, getting up from the sofa and walking a few thousand steps may help you live longer.
Movement for physical health
When we move, our body burns calories. Increased calorie burn can help us maintain or lose weight and reduce the risk of heart disease, diabetes, and certain cancers.
Physical activity can also help preserve muscle mass and bone strength, both of which tend to decline with age.
When we walk, run, or do any sort of physical activity, our body is forced to produce more synovial fluid in the joints. Consequently, there’s an increased supply of nutrients to the connective tissues, such as cartilage, in the joint. Increased nutrient supply helps reduce inflammation and promotes healing.
Movement for mental well-being
If we still need a reason to start moving, here’s the one.
A wealth of studies shows that physical activity can lift our mood and improve the symptoms of anxiety and depression. A daily 15-minute run or one-hour walk can reduce the risk of depression, reports Harvard Health Publishing. (5)
Likewise, according to a 2023 review, regular physical activity increases the production of naturally occurring pain relievers in the body. That way, exercise can help ease the symptoms of anxiety, depression, and other mental disorders. (6)
Moreover, exercise is known to reduce cravings for addictive substances, such as alcohol. In essence, exercise can act as a substitute for the addictive substance, as both are thought to affect similar brain regions. Activation of these brain regions causes your body to release feel-good substances like serotonin.
Moving With Pain or Other Chronic Conditions
Exercise is safe for most people with chronic conditions, especially if we gradually increase the intensity and duration of the activity. For example, people with arthritis (joint pain and swelling) can benefit from low-impact exercises, such as swimming, walking, and tai chi.
Likewise, if someone has high blood pressure, moderate-intensity activity for 90 minutes weekly can lower heart disease risk.
Moderate-intensity exercises safe for those with chronic conditions include:
- Brisk walking
- Riding a bike
- Swimming
- Light weightlifting
- Gardening
Talk to your doctor about your specific health issue so that they can design an individualised exercise program that best fits your needs and abilities. Always consult a doctor if you have a medical condition to determine appropriate activity for you.
5 Tips to Stay Mobile As You Age
Here are some top tips to stay mobile as we get older.
1. Walk more
Walking, as an exercise, is criminally underrated. It requires no specific equipment (except for a pair of comfortable trainers or shoes), no gym membership, and no training. After all, walking is a natural activity.
Benefits of walking include:
- Healthy heart and lung
- Lower risk of heart disease and stroke
- Improved management of high blood pressure and diabetes
- Strong bone, joint, and muscle
- Improved balance
- Increased muscle strength and endurance
- Lower body fat
Start with a daily 10-minute brisk walk (about 3 miles/hour) and gradually build up to 150 minutes a week.
Further Reading: The One Exercise Everyone Can Do to Stay Active, Super Easy! And So Powerful!
2. Lift weights (or use resistance bands)
Strength training or resistance training is essential for maintaining mobility as we age.
It keeps our joints stable and preserves muscle mass and strength. Besides, resistance training is key to preventing joint injuries and improving recovery.
You may use free weights, machines, resistance bands or just do bodyweight exercises.
Focus on compound movements (exercises involving large muscle groups and multiple joints). The NHS recommends at least 2 days of strength training for adults between 19 and 64 years of age. If you have never done any strength training, find a good personal trainer who can show you the ropes and tailor the exercises to your age and ability.
Start with two 10-minute strength sessions weekly and slowly increase the duration to 30 minutes per session.
3. Don’t neglect flexibility and balance
Flexibility is the ability to move our joints to the full range of motion without pain or discomfort. Do some stretches before getting out of the bed or even in bed. Gentle stretches are a great way to loosen up the shoulders, hamstrings, and hips.
If your work demands sitting for prolonged periods, stretch for a few minutes every hour, whenever possible.
You may also try yoga or chair yoga for improved flexibility.
Balance is a complex process that keeps us from falling. Falls are common among older adults and can lead to potentially serious injuries, such as hip fractures and concussions.
Practice standing on one leg for 5 to 10 seconds to see how well you can balance your body. If needed, grab a table to start with. You can also do this while cleaning your teeth! You may also consider joining a Tai chi class.
4. Eat a balanced diet
A diet that is healthy for overall health is also joint-healthy. Foods that reduce inflammation are key to maintaining mobility at any age.
The components of a joint-healthy diet unsurprisingly include:
- Fruits and vegetables
- Healthy fats, such as olive oil
- Whole grains
- Lean meats
- Fish
- Legumes
- Nuts and seeds
Besides, limit foods that are known to increase inflammation, such as highly processed and sugary foods and drinks and processed meats.
5. Try supplements
Supplements are a great way to address nutritional deficiencies and promote health. As such, selected supplements can help strengthen our joints and enhance mobility as we age.
Some extensively studied supplement to promote joint health are glucosamine, chondroitin, and collagen.
Glucosamine is a naturally occurring amino acid. It is critical to the growth and repair of joint cartilage. It is thought to work by reducing inflammation and helping your body make cartilage.
Chondroitin occurs naturally in the joint cartilage. It keeps the cartilage elastic, reduces inflammation, and prevents cartilage damage. Besides, chondroitin stimulates hyaluronan synthesis. Hyaluronan lubricates and cushions the joints.
Collagen type II is the major collagen in the cartilage, accounting for 60% to 70% of the dry weight of cartilage. Daily intake of collagen type II for 24 weeks has been shown to improve knee flexibility in those with joint discomfort while exercising. (7)
Key Takeaways
Staying mobile as we age helps preserve health, independence, and a sense of self-worth. Yet, being active doesn’t mean participating in boot camps or intense workout sessions. The key to long-term mobility lies in consistency, taking small steps each day even when you don’t want to.
Learn more about Cartonica liquid joint supplement.
References:
- Buckwalter, Joseph A. M.D.; -Y. Woo, Savio L. Ph.D.. Age-Related Changes in Ligaments and Joint Capsules: Implications for Participation in Sports. Sports Medicine and Arthroscopy Review 4(3):p 250-262, Fall 1996.
- Milanović, Zoran et al. “Age-related decrease in physical activity and functional fitness among elderly men and women.” Clinical interventions in aging vol. 8 (2013): 549-56. doi:10.2147/CIA.S44112
- “Physical Inactivity Levels in Adults Aged 40 to 60 in England 2015 to 2016.” GOV.UK, 23 Aug. 2017, www.gov.uk/government/publications/physical-inactivity-levels-in-adults-aged-40-to-60-in-england/physical-inactivity-levels-in-adults-aged-40-to-60-in-england-2015-to-2016.
- Health Risks of an Inactive Lifestyle | Effective Health Care (EHC) Program. effectivehealthcare.ahrq.gov/health-topics/health-risks-inactive-lifestyle#.
- Harvard Health. “More Evidence That Exercise Can Boost Mood.” Harvard Health, 1 May 2019, www.health.harvard.edu/mind-and-mood/more-evidence-that-exercise-can-boost-mood.
- Mahindru, Aditya et al. “Role of Physical Activity on Mental Health and Well-Being: A Review.” Cureus vol. 15,1 e33475. 7 Jan. 2023, doi:10.7759/cureus.33475
- Schön, Christiane et al. “UC-II Undenatured Type II Collagen for Knee Joint Flexibility: A Multicenter, Randomized, Double-Blind, Placebo-Controlled Clinical Study.” Journal of integrative and complementary medicine vol. 28,6 (2022): 540-548. doi:10.1089/jicm.2021.0365
