Move It or Lose It

Why our bodies start to lose mobility and strength as we age.

The phrase "move it or lose it" refers to the importance of physical activity in maintaining mobility and preventing physical decline as we age. 

It is a well-known saying that highlights the fact that inactivity can lead to loss of muscle strength, mobility, and flexibility, among other physical impairments.

Do you get stiff waking up in the mornings? Bending over to pick something up? This demonstrates how quickly we can lose our capacity to perform even the simplest of tasks.

As we age, our bodies naturally start to lose mobility and strength. This is due to a combination of factors including a decrease in muscle mass, a decline in bone density, and changes in joint function. Additionally, lifestyle factors such as a sedentary lifestyle, poor nutrition, and chronic stress can contribute to these changes.

In this blog, I’ll discuss some of the changes that occur and how to combat these as you get older.

Changes to Flexibility

Flexibility generally declines with age. As we get older, our muscles and tendons naturally become less elastic, which can lead to a decrease in range of motion and flexibility. This is partly due to a decrease in the amount of water in our tendons and ligaments, as well as a decrease in the production of synovial fluid, which helps lubricate the joints. It is also partly due to a lot of us spending less time being active as we get older. 

Changes to Muscle Mass

One of the primary reasons for a decline in mobility and strength as we age is a loss of muscle mass, a condition known as sarcopenia. This loss of muscle mass can occur as early as our 30s and 40s, but it becomes more pronounced in our 50s and 60s. Sarcopenia can make it difficult to perform everyday tasks such as lifting groceries, climbing stairs, or getting up from a chair.

Bone Density

Another factor that contributes to a decline in mobility and strength is a decrease in bone density, which can lead to osteoporosis. As bones become less dense, they become more brittle and prone to fractures. This can make it difficult to perform activities that involve jumping, running, or other high-impact movements.

Changes in Joint Function

Changes in joint function can also contribute to a decline in mobility and strength. As we age, the cartilage that cushions our joints can wear down, leading to conditions such as arthritis. This can make it painful to move our joints, which can limit our mobility and strength.

Changes in Lifestyle

Lifestyle factors such as a sedentary lifestyle, poor nutrition, and chronic stress can also contribute. Poor nutrition can lead to nutrient deficiencies that can affect muscle and bone health. Chronic stress can also have negative effects on our bodies, including muscle wasting and bone loss.

So how do you prevent these changes?

While it’s impossible to stop the ageing process entirely, there are some things you can do to slow it down. Below are some tips to help maintain flexibility, mobility, muscle mass, bone density and joint health as you get older:

Flexibility and Mobility: 

While some degree of decline in flexibility is inevitable as we age, regular stretching can help slow this decline and even improve flexibility in some cases. Stretching exercises (such as Yoga and Pilates) can help improve blood flow to muscles and increase the production of synovial fluid, helping keep joints lubricated and reduce stiffness. To read about some of the other benefits of Yoga and Pilates click here.

Additionally, incorporating exercises that focus on balance and mobility, like those found in Yoga and Pilates, can help improve overall flexibility, balance and coordination. This may also reduce the risk of falls in older adults. It's never too late to start exercising and improving flexibility, even if you haven't been active in the past.

Resistance Training:

Resistance training, also known as strength training, is the most effective way to build and maintain muscle mass. Resistance training is also really important for increasing bone density. Resistance training can be body weight exercises or using equipment like weights or resistance bands. If you are just starting out, start slow and increase the resistance or weight as your strength improves. Aim for at least two full-body strength-training sessions per week.

Cardiovascular Exercise: 

Cardiovascular exercise, such as jogging, swimming, or cycling, can also help maintain muscle mass by improving overall fitness and endurance. Aim for at least 150 minutes of moderate-intensity cardio per week.

Proper Nutrition: 

Consuming a balanced diet that provides adequate protein, carbohydrates, and healthy fats is essential for maintaining muscle mass. Aim to consume at least 1.2 to 1.7 grams of protein per kilogram of body weight per day. Likewise, including nutrients required for bone health such as vitamin D and calcium is also important. Focus on eating foods that are as close to their natural state as possible with minimal processing or added sugars and preservatives.

Stay Hydrated:

Drinking plenty of water is important for maintaining muscle mass. Dehydration can lead to muscle fatigue and weakness, so aim to drink at least eight glasses of water per day.

Get Enough Sleep: 

Getting enough sleep is crucial for maintaining muscle mass. Whilst you are sleeping your body repairs and rebuilds muscle. This is one of the reasons why sleep is crucial. Aim for seven to eight hours of sleep per night.

Reduce Stress: 

Chronic stress can lead to muscle breakdown, so finding ways to manage stress is important for maintaining muscle mass. Practice relaxation techniques such as meditation, deep breathing, or yoga.

Changes in lifestyle:

As we get older our circumstances may change which can in turn affect our ability to ‘move it’ more.

Perhaps, you’ve retired, moved locations, are working long hours or irregular shifts. Maybe you are juggling kids and family and your ability to exercise as frequently as you like, or need has changed. Checking back in with your goals and your reasons why is always a good chance to get back on track and stay motivated with what is important to you. To read my blog about “Setting realistic and sustainable goals” click here

To combat these changes and maintain mobility and strength as we age, it's important to stay active and engage in regular exercise that includes flexibility, mobility, strength and cardiovascular work, plus it’s always a bonus if it’s fun and something that you enjoy!

Eating a nutritious diet, getting adequate sleep and managing stress can also help to support healthy aging.

The saying "move it or lose it" highlights the importance of staying active and engaged in physical activity throughout our lives to maintain our mobility and strength.

If you would like some support with getting started with introducing some of these steps into your routine, why not book a free 15 minute chat to see how I can help you?

Sam 😊