Introduction
The skeleton system gives support and shape to the body. Joints are where bones meet and allow the skeleton to be flexible for movement. Bones in a joint do not directly connect. Instead, they are protected by cartilage in the joint, synovium around the joint and fluid. Muscles provide the required force and strength to move the body. Coordination is controlled by the brain but is affected by muscles, bones, and joint changes.
What Are the Musculoskeletal Disorders Common With Aging?
It is no secret that bodies change with the advancing age. Some changes are apparent, while others are more subtle. Many individuals age comfortably and remain active, attentive, and vibrant. However, their physiologic age may be relatively younger than their chronological age. Others may experience changes in posture and gait (walking pattern), leading to weakness and slowed movement. This can gradually diminish one's ability to participate fully in activities. Research suggests that many factors associated with aging are caused by inactivity and that performing physical activity can significantly help to reduce or reverse the chance of disability and chronic disease.
Aging Muscles:
With advancing age, muscles shrink and lose mass. This is a natural phenomenon, but a sedentary lifestyle can accelerate it. In addition, lipofuscin (age-related pigment) and fat are accumulated in muscle tissue. As a result, the size and number of muscle fibers shrink. Thus, muscles take longer to respond in the 50s than in the 20s. Muscle tissue is replaced more slowly, which may be replaced with tough fibrous tissue. This is most visible in the hands, which may appear thin and bony. Muscles become less toned and less able to contract due to changes in the muscle tissue and aging changes in the nervous system. As a result, muscles may become stiff.
The water content of tendons (the fibrous connective tissue that attaches muscles to bones) decreases with age. This makes the tissues more rigid and less able to tolerate pressure.
Handgrip strength reduces, making it more difficult to perform routine activities like opening a jar or turning a key. The heart muscle becomes less capable of quickly pushing large quantities of blood into the body. As a result, one gets tired more quickly and takes longer to recover.
The body's metabolic rate (how fast the body processes food into energy) slows, which can lead to obesity and increased "bad" cholesterol levels.
Aging Bones
Throughout life, bones constantly change through a renewal process of absorption and formation called bone remodeling. However, the balance between these processes, i.e., bone absorption and bone formation, changes with advancing age, resulting in bone tissue loss.
The mineral content of bones also decreases, so bones become less dense and more fragile. In addition, ligaments, connective tissues between bones, become less flexible.
Common conditions affecting the bones in older people include:
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Osteoporosis - As bones lose mass and mineral density, osteoporosis develops. It is a common problem, especially in older women. In the spine, osteoporosis can lead to crushing fractures of the vertebrae, resulting in a severely rounded back called a "dowager's hump." In addition, osteoporosis is responsible for most hip fractures in older adults.
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Osteoarthritis – The chemistry of cartilage, which gives cushioning between bones, changes with aging. Due to less water content, the cartilage becomes more prone to stress. As the cartilage degenerates, osteoarthritis can develop.
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Osteomalacia - It is a bone disease in which the bones become soft due to issues with vitamin D metabolism.
Aging Joints
Joint movement becomes more limited, and flexibility decreases with age due to changes in tendons and ligaments. As the cushioning cartilage starts to break down from a lifetime of use, joints tend to become inflamed and arthritic. As a person ages, joint motion becomes stiffer and less flexible because the lubricating fluid reduces leading to thinner cartilage. Ligaments also shorten and lose some elasticity, making joints feel stiff. Most of these age-related joint changes occur due to a lack of exercise. Being inactive for a prolonged time causes the cartilage to shrink and stiffen, decreasing joint mobility.
How to Slow or Reverse the Effects of Aging on the Musculoskeletal System?
Most age-related musculoskeletal system changes result from disuse than from a simple aging process. The solution to this problem is exercising. Exercise is an effective way to slow age-related changes in bones, joints, and muscles. Exercise can reverse these changes.
Research suggests that:
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Exercise can help bones become stronger and delay the rate of bone loss.
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Balance and coordination exercises like tai chi can improve balance by strengthening muscles and coordination.
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Muscle-strengthening activities can increase muscle mass and strength, working with resistance bands, and weight lifting.
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Physical activity in later life can delay the progression of osteoporosis as it effectively delays the rate at which bone mineral density is decreased.
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Weight-bearing exercise, like walking or weight training, is good for maintaining bone mass. Twisting and rotation exercises, where the muscle attachments pull on the bone, can also benefit. Stretching is another good option to maintain joint flexibility.
See a healthcare professional before embarking on any new physical activity. If someone has been inactive for a long time, is elderly, or has a chronic disease (such as arthritis), the healthcare professional can help tailor an appropriate and effective exercise program. One may also be advised to take more calcium if they have osteoporosis. Sometimes, medications are required to treat osteoporosis.
Conclusion
Aging affects all body organs and systems. Most age-related changes to bones, muscles, and joints are caused by disuse. Taking steps to counterbalance the effects of aging can help one balance, and maintain strength, and flexibility. A healthy balanced diet, routine exercise program, and positive attitude can help slow the onset and the progression of many age-related changes. It is always possible to start being active and enjoying the benefits.
